healthy habits to pick up this year

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We all know “getting healthy” is one of the most common new year’s resolutions but it seems like the days of January fad diets and failed workout plans are in the past and more holistic wellness is the goal. Here are a few habits you can pick up this year to work toward your wellness goals.

Add supplements to your morning routine.
I currently only take a beauty supplement from Olly with keratin, biotin, and vitamins C&E, but this healthy habit obviously depends on your personal needs. Whether it’s collagen creamer or a simple multivitamin, take some time to assess where you need some extra help and find a supplement that works for you. I swear, adding the Olly vitamin to my routine has improved my hair exponentially.

Regularly wash and swap out your pillowcases.
This is one I am vowing to do more often because I know how much a “dirty” pillowcase can impact your skin and hair. I recently got new sateen pillowcases from Boll & Branch for my main sleeping pillow which is huge. Now that I have two, I’m swapping them out about every three days then washing at the end of the week.

Incorporate adaptogens into your diet.
I know I talk about this a lot and even have a whole blog post dedicated to it, but I truly believe it’s a great habit to adopt. You don’t have to go crazy and fill your entire pantry. Just start small with one adaptogen powder like abhwagandha or a mushroom blend.

Stop comparing yourself.
That even means stop comparing yourself against yourself. Around the start of a new year, I feel like people are so hard on themselves by setting these ‘resolutions’ that they ultimately fail because they weren’t really the right resolutions in the first place. Goals are great, but you’re also great how you are already. In the new year, keep that in mind.

Make regular wellness appointments.
It can be hard to keep track of these wellness appointments when you’re already leading a pretty busy lifestyle. But, keeping them in check is only going to benefit in you in the long run. In the first few months of the year, I’m setting up one wellness appointment per month starting with the chiropractor. These appointments of course include your regular doctor, dentist, and vision appointments but could aso be things like massage, reiki, facials, and acupuncture.

Remember to wear sunscreen daily.
That’s it. Just do it! Even if it’s cloudy, even if you’re indoors all day.

Create a sleep routine.
If you’re really looking to improve your health this year, start by optimizing your sleep routine because that’s honestly the key to everything. Before bed, have a cup of tea or magnesium powder stirred into water. I’ve even put magnesium powder in my sleepy time tea! Put a few drops of CBD oil under your tongue, turn on your essential oil diffuser with some lavender, spray your pillows with a lavender mist, do some stretches, then meditate before you fall asleep. Make sure your room is kept cold and add a humidifier if needed.

make the most out of the rest of your winter season

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In all honesty, i write this as it’s 81 degrees outside but I have lived in wintry climates the past few years so I promise I know what I’m talking about 😅 After Christmas, winter becomes a lot more of a burden rather than a festive, fun time of year. The weeks of cold, blustery weather seem to drag on and on forever. That’s why the Danish created the concept of hygge to stay cozy and happy through the worst weather. I’m always inspired by hygge when I think of ways to keep sane during winter. Here are some of the things I love to do to make the most of the post-holiday winter months.

cook a warming stovetop soup or stew
Whenever I think of cooking stew on the stove, I think of the Burrow from Harry Potter and how Molly Weasley makes everything so cozy. During the first few months of the year when it’s freezing outside, it’s good to eat foods that keep you warm and protect your immune system. Shalane Flanagan has a great recipe in her cookbook Run Fast, Eat Slow (which I highly recommend) for her Mineral Broth, which is perfect for winter, but some other great options are minestrone, bone broth, and classic tomato.

create a cozy environment for your workouts
When it’s cold in the morning, it can be so hard to get out of bed to do your workouts because you just wanna stay under the covers for that extra half hour or so. To make those morning (or evening, since it gets dark so early) workouts super enjoyable, light a few candles in your space, spray your mat with some soothing essential oil mist, and turn on a playlist that makes you feel good.

turn on some jazz + have a hot drink
A favorite winter activity is hanging out in cozy coffee shops, but sometimes you just can’t make it out of the house. Instead, turn your home into a coffee shop with a jazz playlist, dim the lights, and make a hot drink. Next time you go to HomeGoods or Target, pick up a nice syrup or some cinnamon sticks to have on hand for your at-home coffee experience.

have a soothing at-home spa day
Okay, here’s what you do. Start filling your tub with warm water, then add chamomile epsom salts or an all-natural bath soak. Turn on a diffuser with eucalyptus essential oil, dry brush your body, turn on a calming playlist, podcast, or audio book. While you’re in the bath, apply a face mask and use a body scrub. When you get out, use a body oil (preferably warm) and then wrap up in a cozy robe for the rest of the night.

bundle up + take a walk with a cup of tea
When it’s chilly outside but you want to get out to do something active, bundle up and go for a walk around your neighborhood or local park. The key here is bringing a warm drink in a thermos or a mug along with you. I like brewing a cup of green tea or earl grey to carry with me. Not only will drinking it warm you up, but just holding it in your hands helps too.

make some snacks + have a board game tournament
I love board games all year round, but they’re especially fun in the winter when you’re all cooped up inside. Gather all the blankets in your house and a stack of board games, then light a fire if you can (or just use this). Before you start playing, make a spread of snacks like roasted chickpeas, cheesy popcorn, and trail mix.

healthy plane snacks for your upcoming holiday travel

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With the holidays right around the corner, I know a lot of you are heading to the airport for flights home and are probably anticipating a ton of sweets and amazing holiday food when you arrive. Flying can be really hard on your body in so many ways, so it’s important to eat healthy when you’re on the plane. Your skin is already getting dehydrated and your immune system is really vulnerable, so it’s best to be mindful of what you’re eating mid-flight.

Here are a couple of easy ideas for healthy plane snacks that are TSA friendly!

avocado on rice crisps
Pack a sealed container with seeded crackers (I love the brand Mary’s Gone Crackers) and sliced avocado as a super healthy, savory snack.

fab four smoothie
Kelly Leveque had the best idea for an easy drink to take with you on the road. Fill a shaker bottle with two tablespoons of chia seeds and a packet of collagen powder. Once you get through security at the airport, order an unsweetened iced green tea from Starbucks and mix it all together!

bare apple chips
I love these apple chips for a travel snack because they’re sweet and chewy and a little bit crunchy.

dang coconut chips
Another good sweet snack that comes in nice little portions. There are a variety of flavors, but I just like the classic toasted coconut.

fresh fruit
This one is so easy, plus the clean up is simple. My favorite fruits to take on planes are bananas, apples, pears, and grapes because they’re not at all messy and they’re super filling.

roasted chickpeas
This is one of my favorite snacks whether I’m traveling or at home and it has so much protein. I pour a can of drained chickpeas on a baking sheet and bake at 400 for about 20 minutes until they’re slightly crunchy. You can add all sorts of seasoning too! I like doing a simple salt and pepper or adding in a little paprika or Old Bay.

veggies + hummus
Fill up a little Tupperware container with sliced carrots and celery, maybe even some pita chips, and homemade hummus or you can pick up some at the airport if you forget!

popcorn
This is a wonderful plane snack because it feels indulgent, but it can be super easy. You can make a bag at home and bring it along but it’s probably easier to buy a bag in the terminal. I suggest Skinny Pop, Boom Chicka Pop, or Budda Bowl.

nut butter packets
Bring along some individual packets of peanut butter, almond butter, or sunflower butter to eat by itself or spread onto fruit.

protein truffles
Make your own protein truffles to bring along as dessert. I recommend these, but there are so many variations to try out.

ten self-care ideas for the fall season

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I meant to have this post go up yesterday for Wellness Wednesday, but didn’t have it done in time so here it is today, instead! One thing I really love to do is embrace the seasons when it comes to everything from food to skincare to fun activities and, of course, self-care.

Since fall is the time of year when we try to embrace all things cozy, it really is the perfect season for self-care. So, here are ten ways to incorporate some fall vibes into your self-care routine.

go for a walk with a cup of coffee or tea
Going out in the morning or evening for a walk doesn’t have to be the fast-paced, fitness armband scenario we often think of. Try starting or ending your day with a leisurely walk around your neighborhood and take a warm drink with you to make it even more of a treat.

plan a nature hike with a group of friends
I have such vivid memories of a specific fall hike that I took with my friend Ashley in Kentucky a few years ago. We went during the peak of fall foliage, so these golden leaves were constantly falling all around us and it was completely magical. Gather some friends and find a good hiking spot that’s challenging enough to be a workout but also beautiful enough for forest bathing.

make or buy a batch of beauty products with fall ingredients
Treat yourself to some seasonal beauty products like pumpkin face masks, apple cider vinegar hair rinses, and cinnamon bun scented bubble baths. Another great pick is the Eminence Cinnamon Paprika body lotion.

cook a nourishing meal
There’s something about a warm, fall meal that just feels so nourishing. Go all out with a wholesome meal and be sure to incorporate seasonal foods like pears, apples, pumpkin, sweet potatoes, potatoes, brussels sprouts, winter squash, persimmons, green beans, and fennel.

diffuse a cozy essential oil blend
Swap your summer scents for fall essential oils like cinnamon, clove, ginger, bergamot, and so on. Try a couple of blends, too, like spiced cider, pumpkin pie, and spicy chai.

start taking a vitamin d supplement
As the weather gets cooler and the sun isn’t out as long, it’s important to supplement your Vitamin D if needed. Lack of Vitamin D can result in depression, fatigue, illness, hair loss, and more, so it’s important to make sure you’re getting it.

switch to a heavier moisturizer
To protect your skin from drying out in the cold air, make the switch from a light, summer moisturizer to a thicker cream like EltaMD’s AM Therapy Moisturizer or Embryolisse Lait-Crème Concentrate.

incorporate seasonal ingredients into your meals
This goes hand-in-hand with what I said above about cooking a nourishing meal. When planning your weekly meals, build them around ingredients like brussels sprouts, apples, beetroot, quince, pomegranate, and butternut squash.

try abhyanga massage
Abhyanga is an ayurvedic massage technique using warm oil. Yes, this is probably easier to have done at the spa, but you can definitely do it at home, too! Not only does this feel amazing, but it also has a ton of great health benefits. Warm up an oil well-suited for your dosha (sesame oil for Vata, coconut or sunflower oil for Pitta, and almond or olive oil for Kapha), get in an empty tub and go for it.

create a vision board
Since fall is a season with noticeable change, I think it’s a great time to start or update your vision board. I like to write down a few area of focus like health + wellness, relationships, work, home, and adventure. Then, I jot down what I want those areas to look like before going onto Pinterest to find representative images. You can either print these out and then paste them on a board, or better yet, use Canva to create a clean vision board that you can print out all at once. What I love to do with my vision board is use it as a focus point during my morning meditation.

What are your favorite self-care practices for fall?

wellness wednesday: the hot-cold shower

Happy Wellness Wednesday! I have a quick tip today that will help increase blood circulation, ease muscle pain, improve the quality of your hair and skin, and just make you feel really clean and energized. It sounds like a miracle, no? It's one of my favorite things---the hot-cold shower. 

You take your shower like normal, but then at the end spend 2-4 minutes going through this process. Make the water as hot as you can take (without it being painful) for 30 seconds, then as cold as you can take for 30 seconds. Repeat this as many times as you'd like, making sure to always end on cold. 

My biggest tip is that when you're in the cold cycle, you should ensure that the cold water is hitting all of the major pulse points so that your body is cooling down fast. This means under your arms, neck, wrists, and inner thighs.

Let me know if you try this one out! I swear, this makes me feel so awake and clean and truly does help when I have muscle tension the day after a workout. Not to mention, cold water is so good for your skin and hair.