Anxiety is a pervasive mental health condition characterized by excessive worry, nervousness, or fear, affecting daily functioning. While anxiety is a normal and often healthy emotion, it becomes a disorder when the feelings become chronic, overwhelming, and disproportionate to the triggering event. Anxiety disorders form a category of mental health diagnoses that lead to excessive nervousness, fear, apprehension and worry. These disorders alter how a person processes emotions and behaves, also causing physical symptoms. Mild anxiety might be vague and unsettling, while severe anxiety may seriously affect day-to-day living.
Anxiety symptoms can vary, but they commonly include feelings of panic, fear, and uneasiness. Physical symptoms may also occur, such as restlessness, a fast heartbeat, rapid breathing, sweating, trembling, feeling weak or tired and difficulty concentrating. These manifestations make it challenging to carry out simple daily tasks, severely impacting an individual's quality of life. Anxiety can also appear in various forms, including generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder, each with its unique symptoms and triggers.
Anxiety disorders are among the most common mental health disorders worldwide. According to the World Health Organization (WHO), anxiety disorders are the most common mental disorders worldwide, with an estimated 4% of the global population currently experiencing an anxiety disorder, affecting 301 million people as of 2019. The COVID-19 pandemic has significantly increased the prevalence of these conditions, with initial estimates showing a 26% and 28% increase respectively for anxiety and major depressive disorders in just one year. Additionally, nearly one billion people worldwide suffer from some form of mental disorder, according to the latest UN data, emphasizing the impact of the COVID-19 pandemic on the rates of common conditions such as depression and anxiety, which went up by more than 25%. The prevalence of these disorders can vary significantly by country, age, sex, and socioeconomic status, highlighting the widespread impact of anxiety across different demographics and cultures.
Anxiety disorders affect people of all ages and backgrounds, but prevalence rates can vary. For example, research has shown that women are nearly twice as likely as men to be diagnosed with an anxiety disorder. The Anxiety and Depression Association of America (ADAA) indicates that women are nearly twice as likely as men to be diagnosed with an anxiety disorder in their lifetime. The prevalence of any anxiety disorder in the past year was higher for females (23.4%) than for males (14.3%). This data underscores the significant gender disparity in the diagnosis of anxiety disorders, pointing towards a complex interplay of biological, psychological, and possibly sociocultural factors.
Age also plays a critical role, with younger individuals reporting higher levels of anxiety than older adults. Socioeconomic factors, such as income and education level, can influence the likelihood of experiencing anxiety disorders, with those in lower socioeconomic groups often at higher risk due to increased stressors and reduced access to mental health care services.
Living with anxiety can severely impact an individual's daily life, affecting personal and professional relationships, academic performance and job productivity. The constant state of worry and fear can make routine activities challenging, leading to avoidance behaviors and social isolation. Anxiety can also interfere with decision-making, concentration, and sleep, exacerbating the disorder's effects on daily functioning.
In personal relationships, anxiety can lead to tension, misunderstandings and conflict, often due to the individual's difficulty in communicating their feelings or needs. Professionally, anxiety may result in missed opportunities, decreased productivity and dissatisfaction at work, potentially leading to job loss or career changes. The pervasive effects of anxiety underscore the importance of effective management strategies, such as the use of an anti-anxiety journal or a CBT journal for mental health, which can offer valuable tools for individuals seeking to understand and manage their anxiety symptoms.
An anxiety journal is a specialized type of diary designed specifically for individuals experiencing anxiety and stress, serving as a tool to manage and understand their emotions and triggers. Unlike traditional journals, which may focus on daily events or thoughts without a specific structure, an anxiety journal is purposefully used to track feelings, thoughts, and behaviors related to mental health and anxiety. This practice can help individuals identify patterns in their anxiety, triggers, and effective coping mechanisms. The primary aim of using an anti-anxiety journal is to create a self-reflective safe space where one can express concerns, fears, and emotions in a constructive manner, facilitating a process of self-awareness and emotional regulation.
Research on the effectiveness of journaling for mental health, including anxiety and depression, has been positive, demonstrating various benefits. Studies published in prominent psychology and mental health journals have found that regular journaling can significantly reduce symptoms of anxiety and depression, improve mood, and enhance overall mental health.
Journaling aids in processing emotions and thoughts by providing an outlet for expressing feelings that might be difficult to articulate verbally. It can help individuals gain insights into their emotional patterns and triggers, promoting a greater understanding of their anxiety. This process of self-reflection and awareness is a cornerstone of cognitive-behavioral therapy (CBT), which suggests that understanding and changing thought patterns can lead to changes in feelings and behaviors. An anxiety journal or a CBT journal for mental health can thus be a powerful tool in the cognitive processing and management of anxiety.
Beyond psychological benefits, journaling may also have physiological benefits linked to stress reduction. Engaging in reflective writing can lead to a decrease in stress hormones, such as cortisol, thereby reducing the physical symptoms of anxiety. This reduction in stress can have wide-ranging benefits on physical health, including improved immune function, lower blood pressure, and better sleep patterns, contributing to an overall improvement in quality of life.
Writing in an anxiety journal provides a therapeutic effect by allowing for the expression of feelings in a safe and private manner. This emotional release can be particularly beneficial for those who may not feel comfortable sharing their feelings with others or who need a way to process their emotions before discussing them. The act of writing can serve as a form of emotional catharsis, helping to lessen the intensity of anxiety symptoms.
Journaling facilitates cognitive processing by helping individuals to clarify their thoughts and feelings, identify patterns in their anxiety and recognize triggers. This process can lead to a better understanding of the sources of one's anxiety and the development of strategies for managing it. Writing about anxiety triggers and reactions in a journal for depression and anxiety can also aid in distinguishing between rational fears and irrational anxieties, contributing to cognitive restructuring efforts in cognitive-behavioral therapy.
Through regular reflection and tracking of behaviors related to anxiety, journaling can play a crucial role in identifying and modifying maladaptive behavior patterns. By recognizing the situations, thoughts and actions that contribute to anxiety, individuals can begin to make conscious changes to their behavior. This might include avoiding certain triggers, implementing stress-reduction techniques, or practicing positive coping strategies identified through journaling. Over time, these changes can lead to significant improvements in how one manages and experiences anxiety.
Keeping an anxiety journal involves documenting not just your day-to-day activities but also the emotions and feelings associated with these experiences. This practice offers a holistic view of your life's patterns, including what uplifts you and what brings you down. It's beneficial to note the context of these feelings—where you were, who you were with, and what you were doing—as these details can provide insights into your emotional triggers and joys. A mood tracker or a detailed record of your emotional responses to different situations helps in identifying patterns and themes in your feelings and behaviors, which is a critical step in managing anxiety effectively.
Identifying and writing about anxiety triggers is crucial for understanding and managing your anxiety. A trigger can be a specific situation, person, thought, or even an environment that brings on feelings of anxiety. In your anxiety journal, describe the moments leading up to and following the onset of anxiety. Note the intensity of your feelings and any other symptoms you experience. This exercise helps in pinpointing the sources of your anxiety, making them less daunting and more manageable. Over time, you'll begin to notice patterns in what triggers your anxiety, allowing for proactive management strategies.
Recording effective coping mechanisms in your mental health journal is equally important. Whenever you employ a strategy that helps alleviate your anxiety, write it down. This could include breathing exercises, physical activity, talking to a friend, or engaging in a hobby. Over time, your journal will become a personalized repository of successful coping techniques that you can refer to whenever you're feeling anxious. This section of your anxiety journal can serve as a reminder that you have the tools and resources to manage your anxiety, enhancing your sense of control and empowerment.
Guided prompts in an anxiety journal can significantly enhance the effectiveness of journaling by providing structure and focus to your writing. Prompts can help bypass the initial barrier of not knowing what to write, directing your attention to specific aspects of your experiences and feelings. They encourage reflection and insight by asking targeted questions that you might not think to ask yourself. This guided exploration can lead to deeper self-awareness and understanding, making journaling a more productive and therapeutic process.
Here are some sample prompts to get you started with mental health journaling:
- What are three things that made you anxious today, and why do you think they had this effect?
- Describe a situation where you managed your anxiety effectively. What strategies did you use?
- What are you grateful for today, and how can focusing on these things reduce your anxiety?
- Write about a time when you felt completely at peace. What can you learn from this experience?
- How does your anxiety manifest physically, and what does this tell you about your triggers?
Regular journaling in an anxiety journal contributes to stress reduction by providing a safe outlet for expressing worries and fears. The act of writing down what's troubling you can be incredibly relieving, often reducing the burden of carried stress. This process helps in clarifying your thoughts, making your worries more manageable and less overwhelming. Additionally, reviewing your journal entries can help you understand your stress patterns and triggers, empowering you to address them more effectively.
The long-term benefits of maintaining an anti anxiety journal include improved mental health, greater emotional resilience, and a deeper understanding of yourself. Regular journaling fosters a habit of mindfulness and reflection, which can lead to reduced anxiety and depression symptoms over time. Additionally, by documenting your journey, you create a personal growth record, highlighting how far you've come in managing your anxiety. This ongoing process can enhance your self-confidence, coping skills, and overall well-being.
An anxiety journal is a powerful self-help tool for managing anxiety and enhancing mental health. Through documenting daily experiences, identifying triggers, and recording effective coping strategies, you can gain invaluable insights into your anxiety patterns. Using guided prompts further enriches the journaling experience by providing focused reflection. Regularly engaging in CBT anxiety journaling offers both immediate relief and long-term benefits, including stress reduction, improved emotional processing, and greater self-awareness. Ultimately, an anxiety journal serves as a personal guide and companion on the journey toward better mental health, offering a structured and proactive approach to managing anxiety.
]]>1. The Classic Chicken, Rice, and Veggies
Start with the basics. Grilled chicken, a side of brown rice or quinoa, and a mix of your favorite roasted vegetables. It’s simple, customizable, packs well and always satisfying.
2. Mason Jar Salads
Layer your ingredients with dressing at the bottom to keep it from getting soggy. Greens go first, then the other vegetables, proteins, nuts and seeds on top. Shake it up when you're ready to eat.
3. Slow Cooker Chili
Nothing beats coming home to a ready-made meal. A big batch of chili can last you through the week and is perfect for chilly evenings.
4. Overnight Oats
Mix oats with milk or a dairy-free alternative, add some chia seeds and honey, and leave it in the fridge overnight. Top with fruit and nuts in the morning.
5. Stir-fry Prep Packs
Chop up a variety of vegetables and proteins, store them in containers. When you’re ready, stir-fry with your choice of sauce for a quick meal.
6. Burrito Bowls
Layer rice, beans, vegetables, and protein in a bowl. When you're ready to dive in, add toppings like cheese, sour cream, tahini or salsa.
7. Freezer Pre-Toasted Sandwiches
Prep your toast sandwiches (you can use butter, cheese, dried tomatoes, etc.), wrap them up, and freeze. When hunger strikes take one out and put in the oven or heated griddle.
8. Snack Boxes
Prepare boxes of mixed nuts, cheese, grapes, and crackers for when you need a quick snack on the go.
9. Breakfast Muffins
Egg muffins with spinach, herbs and cheese are a great grab-and-go breakfast option.
10. Pasta Salads
Pasta, fresh veggies, a protein, and your favorite dressing. Perfect for lunch or a light dinner. If you pack a pasta salad for work, remember to place the dressing in a separate jar so the salad doesn't get soggy by the time you get to it.
11. Smoothie Packs
Freeze portions of fruits, vegetables, and protein powder. Blend with your choice of milk, vegan alternative or juice for a quick smoothie.
12. Baked Sweet Potatoes
Pre-bake a few sweet potatoes. Top with black beans, cheese, and avocado for an easy meal. That's too much work? Just add sea salt and olive oil on top and dive in.
13. Quinoa Salad Jars
Layer quinoa with a variety of vegetables, a protein, and dressing for a healthy and quick lunch.
14. Meatballs and Marinara
Prep meatballs and freeze them. Simmer with marinara sauce for a quick pasta dish or sub sandwich filling.
15. DIY Instant Noodle Cups
Layer noodles, a protein, vegetables, and spices in a jar. Add hot water when you’re ready to eat for an instant meal.
16. Roasted Chickpea Gyros
Season chickpeas and roast them until crispy. Prep your veggies and tzatziki sauce, then assemble in pita bread when ready to eat. The roasted chickpeas are also a wonderful stand alone quick snack option.
17. Turkey Meatloaf
Bake a lean turkey meatloaf with your favorite herbs. Slice and portion for the week, serve with steamed veggies.
18. Vegetable Stir-Fry with Tofu
Prep your favorite veggies and tofu. Marinate tofu for extra flavor, and stir-fry everything together when ready to serve.
19. Zucchini Noodles with Pesto
Spiralize zucchinis and store them dry in the fridge. Mix with homemade or store-bought pesto and your choice of protein for a quick, low-carb meal.
20. Black Bean Soup
A hearty and healthy soup that freezes well. Serve with a dollop of Greek yogurt and fresh cilantro.
21. Couscous Salad
Mix cooked couscous with diced vegetables, chickpeas, and a lemon-olive oil dressing for a refreshing lunch option.
22. Stuffed Peppers
Fill bell peppers with a mixture of ground turkey, quinoa or rice, and tomato sauce. Bake and store for an easy reheat meal. For a vegan version, fill with quinoa or rice, diced tomatoes, tomato sauce and herbs.
23. Sweet and Sour Chicken
Prep and store your chicken and veggies separately. When ready, cook with a homemade sweet and sour sauce.
24. Salmon Patties
Mix canned salmon with breadcrumbs, eggs, and seasoning, form into patties, and cook. Freeze well for a quick protein option.
25. Veggie and Bean Chili
A vegetarian twist on a classic, using beans and lentils for protein. Cook a big pot and freeze in portions.
26. Cooked Lentils
Spiced lentils are easy to make, they store well, and can be served over rice, as protein in a vegetables salad or with flatbread.
27. Greek Chicken Bowls
Marinate chicken in spices (cumin, paprika, salt and pepper, olive oil), then grill. Serve with cucumber salad, rice and tzatziki sauce.
28. Shrimp Fried Rice
Prep shrimp and veggies ahead. Quickly fry with day-old rice and eggs for an easy meal.
29. Muffin-Tin Frittatas
Beat eggs with your choice of fillings, pour into muffin tins, and bake. Great for breakfast or a protein-packed snack.
30. Tuna Salad
Prep a tuna salad and store in the fridge in a tight box. Eat with bread or over greens.
Meal prepping is a skill worth having and developing. It might seem daunting at first, but once you get into the rhythm, it’s a game-changer. You’ll save time, eat healthier, and maybe even discover a new favorite recipe. Try these ideas, mix them up, and make them your own. Happy prepping!
For more meal prep tips
If you're new to meal prep, begin with just a couple of meals or snacks for the week. Overwhelming yourself with too much too soon can lead to burnout.
Good containers are the cornerstone of successful meal prep. Look for durable, microwave-safe, and leak-proof options that will keep your food fresh.
Take some time to decide what you want to eat during the week and write it down in your meal planning notebook so that you have an overview of the weekly meals. A well-thought-out menu helps prevent food waste and ensures balance and variety.
Create a shopping list based on your menu plan. Stick to the list to save time, reduce waste, and avoid impulse buys.
Focus on creating balanced meals with a good mix of proteins, carbohydrates, and vegetables. This ensures you get a variety of nutrients throughout the week.
Cook grains, chop vegetables, or marinate proteins in bulk. It’s more efficient and saves time during the week. If you pack lunch for work, this meal prep technique is perfect for constructing your lunch boxes for week days.
Choose ingredients that can be used in multiple recipes. A batch of quinoa, for example, can be used in salads, bowls, or as a side.
Use a variety of spices and herbs to keep your meals interesting and flavorful. Seasoning can transform the same ingredients into completely different dishes.
Date and label your containers. Knowing what you have and how long it’s been in the fridge or freezer avoids waste and ensures you enjoy your meals at their best.
Not all meals need to be eaten within days. Freeze portions for later in the week to keep them fresh and extend their shelf life. As far as freezing is concerned, not all foods were made equal. Make sure you freeze foods that keep well over time.
Dedicate a few hours one day a week to making your weekly meal plan and meal prep. Make it enjoyable by listening to music or a podcast as you cook.
Life happens. Sometimes you won’t feel like eating what you’ve prepped, and that’s okay. Allow for flexibility in your meal plan.
Prep healthy snacks to avoid the temptation of reaching for something less nutritious. Fruit, nuts, and yogurt are great options.
Prepare infused waters or iced teas for the week. Staying hydrated is important, and having flavorful options makes it more enjoyable.
Take some time to reflect on what worked and what didn’t. Adjust your process based on your experiences to make meal prepping work better for you.
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Meal prep is more than just a way to save time and eat healthily; it's a commitment to caring for yourself and making your wellbeing a priority. With these 15 best practices, you'll be well on your way to mastering the art of meal prepping, making each week smoother, tastier, and a little bit easier. So, grab your meal planner, fire up your creativity, and start prepping your way to healthier, more organized meals.
]]>One of the biggest hurdles to eating well is impulse eating, including but not limited to "cravings", as we all know too well. Who hasn't felt the pull of a sugary snack or a greasy takeaway? Here's where your meal planning notebook comes into play, helping you be ready for these impulsive I-gotta-have-something-sweet moments.
Picture this: it's Wednesday, the mid-point of the week, and your energy and willpower are waning. Instead of hitting the vending machine, you consult your meal planning notebook and find a tasty, nutritious snack you prepared earlier in the week. Crisis averted!
Tip: each week, dedicate a spot in your meal planner to list healthy snack options that satisfy different cravings—sweet, savory, crunchy, or creamy.
A varied diet is vital for health, providing the spectrum of nutrients your body needs. A meal planning notebook helps you map out meals to include a rainbow of fruits, vegetables, proteins, and grains. A weekly meal plan gives you an overview of the variety of meals and nutrients you are consuming, without guessing or estimating.
Use your meal planner to plan a "colorful" meal for each day, ensuring you get a mix of red, green, orange, and purple fruits and vegetables throughout the week.
Tip: draw simple checkboxes or use different color markers in your meal planner notebook for different food groups to visually ensure each meal is balanced. By drawing simple checkboxes or using different color markers for various food groups, you create an at-a-glance system that makes it easy to see whether you’re incorporating a healthy variety into your diet.
For instance, you might choose green for vegetables, red for proteins, blue for grains, and orange for fruits. As you plan each meal, check off or color-code the meals according to the food groups they include. This method not only makes the meal planning process more engaging but also serves as a visual reminder to include a diverse range of nutrients in your diet.
Believe it or not, a meal planning notebook can be as valuable to your wallet and schedule as it is to your waistline.
By planning your meals for the week and writing a corresponding shopping list in your notebook, you buy only what you need, reducing both food waste and last-minute grocery runs.
Tip: track your weekly food expenses in your meal planner. You can track either total spending for week, or spending by grocery store. As you practice and hone your meal planning skills, you'll be amazed at how much you save over time!
Overeating is easy when you're serving straight from the pot. Pre-planned portions in your weekly meal planner guide you to healthier serving sizes.
Especially if you are on a weight loss diet and need to follow portion sizes carefully, note the specific portion sizes of the main dish and sides for the meals on your weekly meal plan. This will help you visualize the right amount when you're plating up or packing your lunch meal containers for work.
Tip: use your notebook to jot down how the portions felt: were you satisfied, still hungry, or too full? Adjust as necessary.
Decision fatigue about meals can add unnecessary stress to our lives. This is especially true when the dreaded "what's for dinner" question echoes in your mind or asked by some very hungry family members. A meal planning notebook is like having a personal assistant for your diet. You do all your decision work ahead of time, have an outline of what you'll have for dinner every day of the week, and a shopping list to match the plan. With a week's meals laid out in advance, you eliminate the daily dinner panic, freeing your mind for more important decisions. In other words, the more you plan the less you stress!
Tip: involve family members in the planning process. It can reduce your load and ensure everyone looks forward to mealtime.
Adapting the habit of meal planning begins with selecting the perfect meal planning notebook. The choice of notebook can significantly influence your motivation and commitment to the process. Consider a notebook that speaks to your personal style, be it elegant, colorful, or minimalistic. The size and layout are equally important; choose a meal planner that has enough space for detailed breakfast, lunch, dinner, recipes and notes. The key is to choose a notebook that you're excited to open every day, transforming meal planning from a chore into a cherished routine.
Establishing a weekly planning ritual is pivotal in meal planning. Dedicate a specific time each week, perhaps a serene Sunday morning with a cup of coffee or a peaceful Friday evening, as your meal planning time. This ritual not only ensures consistency but also allows you to thoughtfully consider your meals for the week ahead, taking into account work schedules, social engagements, and family activities. It’s a time to immerse yourself in the process, creating a balanced and exciting menu that makes you look forward to each day.
Your meal planning notebook offers a canvas for creativity, making the act of meal planning an fun endeavor. Embrace the opportunity to personalize your notebook with colored pens, highlighting different meals or ingredients for quick reference. Stickers can mark favorite recipes or recurring meal themes, while doodles or sketches around meal entries can make the pages more visually engaging. This creative customization not only makes the planning process more enjoyable but also turns your notebook into a personalized culinary journal, reflecting your unique journey toward healthier eating.
Before you start your weekly meal planning for the upcoming week, take a moment to reflect on last week's plan. Read back and review the meals that were hits, those that missed the mark, and any recipes that need tweaking. This reflective practice allows you to adjust your meal planning strategies, aligning more closely with your - and your family's - dietary preferences, nutritional goals, and lifestyle needs. Over time, these insights will enable you to craft more effective and enjoyable meal plans, making each week’s plan better than the last.
Meal planning doesn’t have to be a solitary activity; in fact, it can become a collaborative and bonding experience with family members or housemates. Encourage others to contribute ideas or recipes to the meal planning notebook, turning meal preparation into an inclusive activity that caters to everyone's tastes and dietary needs. This shared journey not only diversifies your meal plans but also fosters a sense of community and shared responsibility for healthy eating within your home. It transforms meal planning from a task into an opportunity for connection, learning, and growth together.
Embracing weekly meal planning is essentially making a promise to prioritize healthier eating habits. It's not just about organizing your meals in a food journal; it's a straightforward, effective strategy that injects clarity and purpose into your diet. This process ensures that you're not just eating, but nourishing your body with the essential nutrients it craves and needs to thrive.
Meal planning contributes to much more than healthy eating, though. It acts as a time-saver and a budget-friendly approach to eating, cutting down on unnecessary expenses and last-minute grocery runs. By knowing what you're going to eat in advance, you sidestep the temptation of easy, often unhealthy, food choices, thereby saving money and reducing food waste.
Additionally, meal planning is an incredible stress reliever. Deciding what to eat several times a day, especially on a tight schedule, can add unwanted tension to our lives. Having a meal plan lifts this burden, allowing meal times to become moments of peace rather than stress.
So, grab your meal planner and embark on this journey towards healthier, more intentional eating. It's a simple step with profound effects on your wellbeing and lifestyle.
A wellness planner, often intertwined with concepts like a wellness journal planner or a self-care journal, is a dedicated tool for tracking and planning various aspects of your health and wellbeing. Unlike regular planners, a wellness planner focuses on your physical health, mental health, nutrition, fitness goals, and overall happiness. It encourages you to reflect on your daily habits, set health-related goals, and track your progress towards achieving them.
Embracing a holistic health approach means recognizing that your physical, mental, and emotional wellness are all interconnected. A wellness planner that adopts this comprehensive perspective encourages you to consider all aspects of your health in unison, rather than in isolation. It prompts you to reflect on how your nutrition impacts your energy levels, how your physical activity affects your mood, and how your mental state can influence your physical health. By providing a structured way to monitor and adjust these interconnected elements, a wellness planner helps you create a balanced lifestyle. This not only leads to improved health outcomes but also fosters a deeper understanding of your body and mind, empowering you to make informed decisions that contribute to your overall health.
One of the primary benefits of using a wellness planner is its ability to help you set realistic health goals and devise strategies to achieve them. Whether it's losing weight, running a marathon, or simply drinking more water, your wellness planner journal can keep you accountable and motivated.
A wellness planner with a food journal section can revolutionize the way you eat. By planning your meals in advance, you not only save time and money but also ensure that you're nourishing your body with the right nutrients. Tracking your food intake can also highlight any nutritional gaps or unhealthy eating patterns, empowering you to make healthier choices.
Staying hydrated and ensuring you're getting enough vitamins are small but crucial aspects of wellness that are easy to overlook. A wellness planner can help you track your water intake and remind you to take your daily vitamins, contributing to overall better health.
A wellness health organizer planner allows you to schedule your workouts in advance, ensuring that you allocate time for physical activity no matter how busy you get. Tracking your exercise not only helps you stay on track but also allows you to see your progress over time, which can be incredibly motivating.
As you log your workouts and physical activities, you'll be able to see patterns and improvements. This insight can help you adjust your fitness goals, challenge yourself, and avoid plateaus.
Incorporating mindfulness into your daily routine can significantly improve your mental health and overall wellbeing. A wellness planner often includes spaces for daily reflections and gratitude, encouraging you to focus on the positive aspects of your life and fostering a sense of contentment.
By tracking your mood and emotional state, you can identify triggers that affect your mental health. This awareness is crucial in managing stress, anxiety, and preventing burnout.
The regular use of a wellness planner encourages consistency in healthy habits. Whether it's a daily walk, meditation, or ensuring you get enough sleep, tracking these habits can help solidify them as part of your routine.
Conversely, a wellness planner can also help you identify and break bad habits. By becoming conscious of patterns that detract from your wellbeing, you can take proactive steps to change them.
Incorporate your wellness planner into your daily routine. Spend a few minutes each morning and evening reflecting on your goals, planning your day, and tracking your progress.
The only way a wellness planner can truly benefit you is if you're honest with yourself. Use it as a safe space to reflect on your successes and areas for improvement.
Don't be afraid to tweak your wellness planner to better suit your personal goals and preferences. Add sections, use stickers, or whatever else makes it more enjoyable and useful for you.
Remember to acknowledge and celebrate your progress, no matter how small. Achieving your daily water intake goal or sticking to your workout schedule deserves recognition and can boost your motivation.
A wellness planner is more than just a tool for organization; it's a companion on your journey to better health and happiness. By addressing both physical and mental health aspects, helping you plan meals, exercise, and practice gratitude, a wellness planner can significantly improve your quality of life. It empowers you to lose weight, adopt positive habits, improve your fitness, and ultimately, achieve your health goals.
]]>Integrating brain-healthy foods into your weekly meal plan is a proactive approach to support cognitive function and potentially delay the onset of dementia. Here’s a 7-day meal plan designed to incorporate a variety of nutrients beneficial for brain health, ensuring each meal is not only nutritious but also delicious and easy to prepare.
Here's a downloadable one week meal plan that allows you to swap ingredients based on availability and personal preference, ensuring you can stick to a brain-healthy diet with ease. By focusing on whole foods, rich in nutrients known to support cognitive health, you can enjoy delicious meals while nurturing your brain.
DOWNLOAD BRAIN-BOOSTING WEEKLY MEAL PLAN
This recipe combines the omega-3 fatty acids from the salmon and the antioxidants and healthy fats from the walnuts, making it a powerful dish for cognitive health.
Ingredients:
Instructions:
This vibrant and flavorful bowl combines the anti-inflammatory powers of turmeric with the cognitive benefits of sweet potatoes, rich in beta-carotene, and chickpeas, which provide a great source of plant-based protein and fiber. The added greens supply further vitamins, making this meal a wonderful choice for supporting mental and cognitive function.
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Ever noticed how sometimes we're our own worst critics? Or how a small hiccup in the day can feel like a total disaster? That's our brain's doing, thanks to something called cognitive biases. These little gremlins in our heads have a knack for painting things in a not-so-pretty light, making us focus more on the bad than the good. It's like having a pair of glasses that only show you the gloomy side of life.
Our brains are always looking for shortcuts, trying to make sense of the world without using up too much energy. This is where cognitive biases sneak in. These biases are like the brain's way of jumping to conclusions based on past experiences and emotions.
Why does our brain do this? Well, back in the day (we're talking way back), these shortcuts helped our ancestors make quick decisions to survive. Heard a rustle in the bushes? Better assume it's a lion rather than a rabbit. Today, we're not dodging lions, but our brain's still using these old tricks, which can lead us to overemphasize negative events or remember the bad stuff more vividly than the good.
But here's the cool part: once we know these biases are messing with us, we can start to outsmart them. It's about learning to spot when our brain is trying to pull a fast one on us and saying, "Nice try, brain, but I'm not falling for that." By understanding that these thoughts aren't the full story, we can start to see things in a more balanced way, like adjusting the lens we're looking through to get a clearer, brighter picture.
A mental health journal is an effective tool to help us understand and manage our thoughts. The journal acts as a mirror, reflecting our thought patterns and emotions back at us. By regularly writing down our thoughts, we can begin to detect patterns and triggers that might be contributing to our anxiety or stress levels. It's a bit like being a detective in our own mind, uncovering clues and connections that were not obvious before. This awareness is the first step towards managing our thoughts more effectively and finding healthier ways to cope with cognitive biases.
Self-care isn't just about bubble baths and face masks (though those are pretty great); it's about doing things that recharge our batteries and make us feel good. Whether it's going for a walk, listening to your favorite music, or just getting a good night's sleep, these little acts of kindness to ourselves can make a big difference in keeping our spirits up.
Think of self-care as putting on your own oxygen mask first. It's not selfish; it's necessary. By taking care of ourselves, we're better equipped to face challenges and keep that optimistic flame burning bright.
Ah, social media—a place where everything looks picture-perfect, and everyone seems to be living their best life. But let's not forget, it's often a highlight reel, not the whole movie. Comparing our behind-the-scenes to everyone else's highlight reel can be a fast track to feeling like we're not measuring up.
The trick is to be choosy about how we use social media. Follow accounts that inspire you and make you feel good about yourself. And remember, it's okay to hit that unfollow button on negativity. Social media should be a tool that adds to our lives, not one that takes away from our joy.
Last but not least, never underestimate the power of good company. Being around people who lift us up can be like sunshine on a cloudy day. Whether it's friends, family, or even a supportive community, these connections remind us that we're not alone and that, together, we can get through anything.
It's about sharing laughs, lending an ear, and sometimes, just sitting together in silence. These moments of connection are like little boosts of optimism, reminding us of the good in the world and in ourselves.
Adding to the magic of social interactions, there's a special kind of joy and optimism that comes from volunteering. When we step out to help someone else, we're not just making a difference in their lives; we're lighting up our own world, too. Volunteering is a unique form of social interaction where the act of giving becomes a gift to ourselves. It’s a powerful reminder that we have the power to bring about positive change, which can be incredibly uplifting, especially during tough times. Engaging in acts of kindness and service connects us with the wider community, creating a sense of belonging and purpose. This connection fuels our optimism, reinforcing the belief that, even in small ways, we can contribute to a brighter future for others and ourselves.
Another vital source of optimism, often overlooked, is the simple act of stepping outside and immersing ourselves in the natural world. Nature has a profound ability to heal and restore our spirits. Whether it’s the tranquility of a forest, the vastness of the ocean, or the simple beauty of a park, being outdoors connects us to something larger than ourselves, offering a fresh perspective and a sense of renewal. The rhythmic patterns of nature—the ebb and flow of tides, the changing seasons—remind us that life is a cycle of highs and lows, and just like the natural world, we too have the resilience to weather any storm. Studies have shown that spending time in nature not only boosts our mood but also enhances our overall sense of well-being and optimism. This connection to the earth grounds us, helping to lift the fog of negativity and allowing us to see the possibilities of a brighter tomorrow with clearer vision. So, whenever the world feels heavy, remember that a dose of nature might just be the perfect remedy to restore your optimism and rekindle your hope.
It's important to remember that staying optimistic during tough times isn't about ignoring the hard stuff and negative feelings; it's about finding ways to light up the dark, such as through journaling, taking a walk outside or spending time with people. It's recognizing that, yes, life can be a wild ride, but we've got the ability, skill, or muscle, to hang on and deal with the difficulty. Let's embrace the challenges, learn from them, lean on each other, and keep that hopeful spirit alive, because better days are always on the horizon.
]]>Daily mood tracking helps peel back the layers of your emotional state, revealing the subtleties of how you feel and why. Over time, this increased awareness can lead to deeper self-understanding.
Consistently noting your mood allows you to identify patterns in your emotional responses. You'll begin to see which events, interactions or activities consistently impact your mood, positively or negatively.
Acknowledging and understanding your emotions is a step towards managing stress, anxiety, and depressive symptoms more effectively. It can empower you to take proactive steps towards improving your mental health.
By recognizing your emotional triggers and patterns, you can develop strategies for better emotional regulation. This might involve adjusting certain behaviors, changing your environment, or finding healthy ways to cope with difficult emotions.
Choose Your Format: decide whether you prefer a worksheet, a digital app or a physical journal. Each has its benefits, but the key is consistency.
Set a Regular Time: dedicate a few minutes each day to record your mood. Many find it helpful to do this in the evening, reflecting on the day's events.
Rate Your Mood: use a simple scale (e.g., 1-5) or descriptive labels to note your mood. We also recommend color-coding your emotional scale for a visual overview.
Note Contributing Factors: beside your mood rating, jot down any events, thoughts, or experiences that might have influenced how you felt.
Reflect Weekly: at the end of each week, review your entries to identify any patterns or recurring themes.
Recurring Emotional Themes: look for emotions that appear regularly. Are certain days of the week more challenging than others? What might be contributing to this?
Impact of Activities: notice how different activities affect your mood. Does exercise uplift you? Does scrolling through social media bring you down?
The Role of Interactions: pay attention to how interactions with certain people influence your emotional state. Are there relationships that consistently contribute to your well-being or stress?
Environmental Influences: consider how changes in your environment, such as weather, location, or time of year, impact how you feel.
Your Coping Mechanisms: identify which coping strategies you tend to use and how effective they are. Are there healthier ways you could manage difficult emotions?
Logging our moods with a 30-day mood tracker is more than an exercise in self-examination; it's an act of self-care. By committing to this practice, you not only gain insight into your emotional life but also take an active role in shaping your path to emotional well-being. Remember, the goal isn't to judge or change your emotions but to understand them. With understanding comes the power to navigate life with greater compassion for yourself and others, fostering a balanced and fulfilling emotional life.
]]>Mindful eating is about engaging all your senses to experience food more intensely – without judgment. It's the antithesis of the mindless munching we do when we're distracted by our phones, TVs, or the hustle and bustle of life. It's about slowing down and truly savoring each morsel, appreciating the flavors, textures, and smells, and listening to your body's hunger cues.
Imagine sitting down with a plate of your favorite food. Do you gobble it down while scrolling through social media, or do you savor each bite, noticing the burst of flavors, the texture, and how it makes you feel? The latter is mindful eating, and it's a game-changer for your physical and mental health.
1. Weight Management: Mindful eating helps you become aware of your body's hunger and fullness signals, reducing the likelihood of overeating.
2. Improved Digestion: Eating slowly and chewing thoroughly gives your digestive system the time it needs to process food effectively.
3. Enhanced Pleasure: When you focus on your food, you enjoy it more, leading to a more satisfying eating experience.
1. Listen to Your Body: Before you eat, ask yourself if you're really hungry. Sometimes, we confuse thirst, boredom, or stress with hunger.
2. Remove Distractions: Turn off the TV, put away your phone, and focus on your meal. This is your time to connect with your food.
3. Engage Your Senses: Notice the colors, smells, textures, and flavors of your food. How does it feel in your mouth? What memories or emotions does it evoke?
4. Chew Slowly: Chewing not only helps with digestion but also slows down your eating, allowing you to enjoy your food more and recognize when you're full.
5. Appreciate Your Food: Think about where your food came from and the effort taken to prepare it. This can foster a deeper appreciation and a more gratifying eating experience.
Whenever you start feeling something resembling the feelings described above, it is crucial to have tools at your disposal to navigate these challenging emotions. That's why we're thrilled to introduce our latest resource in our wellness series – a printable guide featuring three effective breathing exercises designed to combat anxiety: Deep Breathing, 4-7-8 Breathing, and Mindful Breathing.
(Printable download link is at the end of this article).
Best for: Nipping Anxiety in the Bud
When you feel the early signs of an anxiety attack – that quickening heartbeat, shortness of breath, or a sudden wave of panic – Deep Breathing can be your immediate go-to remedy. This technique helps activate your body's natural relaxation response, slowing down your heart rate and promoting a sense of calm. By focusing on slow, deep breaths, you're essentially sending a signal to your brain to lower stress levels, making it an ideal exercise for those moments when anxiety starts to creep in.
Deep breathing involves breathing in deeply and slowly through your nose, allowing your lungs to fill completely and your abdomen to rise, and then exhaling slowly and completely:
Best for: Enhancing Concentration and Focus
Feeling scattered or having trouble concentrating? The 4-7-8 Breathing technique is your ally. This simple yet powerful method is particularly effective when you're seeking to enhance focus and attention. By following the rhythmic pattern of inhaling for 4 seconds, holding your breath for 7, and exhaling for 8, you're not only improving your lung function but also helping your mind to center and refocus. It's a great exercise to do before a big meeting, an intense study session, or any time you need to sharpen your focus.
This technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This pattern helps reduce anxiety by focusing the mind on breathing:
Best for: Daily Stress Relief and Mindfulness
In our everyday lives, stress can accumulate without us even noticing, leading to a constant state of tension. Mindful Breathing serves as a daily reset button, helping you to return to the present moment and release accumulated stress. It's about being aware of your breath and the sensations of breathing, without trying to control or change it. Practicing this exercise daily, especially during periods of lower stress, can significantly enhance your overall sense of well-being and can be a cornerstone of a mindfulness practice.
This is a form of meditation that focuses on breathing and helps you stay in the present moment.
These breathing techniques are easy to practice anywhere and anytime. Whether you're at home, in the office, or on the go, these exercises are simple yet profoundly effective in managing anxiety and promoting a sense of peace and balance in your life.
DOWNLOAD BREATHING TECHNIQUES PRINTABLE
Need more tools for managing stress and anxiety - meet the Tune-in Journal
]]>The 90-day timeframe for goal setting isn't arbitrary; it's rooted in psychology and business effectiveness studies. Many businesses have found that setting a 90-day business plan strikes the perfect balance between foresight and manageability.
When we apply this 90-day planning from the world of business to our own personal lives, we find that 90-day goals also help us adapt to changes and learnings that occur over time. Moreover, it’s a sufficient period to see significant progress, yet not so long that the end goal feels out of reach.
The bottom line is that setting goals for a 90 day time-frame, be it stand alone or as part of an annual goal setting plan, gives you motivation, flexibility and a sense of urgency, three essential elements for achieving goals.
The act of writing down your goals every day is a powerful tactic for staying focused and motivated. This simple daily ritual reinforces your commitment and keeps the objective crystal clear in your mind. A study from the Dominican University of California led by Dr. Gail Matthews shows that people who write down their goals regularly are 42% more likely to achieve them compared to those who don’t. Writing provides a physical manifestation of your goals, serving as a daily reminder of what you’re striving towards.
In our digital age, the temptation to rely on apps for goal setting is strong, but research suggests that the traditional method of writing has unique benefits. Writing by hand creates a stronger neural imprint in the brain, leading to better memory and understanding. A study conducted at the University of Tokyo found that physical writing leads to more brain activity in areas associated with language and memory, compared to typing (Mangen & Velay, 2010). The physical act of writing in a goal planner engages your brain actively, reinforcing your commitment and internalizing your objectives.
A 90-day goal planner serves as a tangible roadmap for your journey towards achieving your goals. It’s a productivity planner that breaks down your long-term objectives into manageable chunks. By setting and reviewing goals every 90 days, you create a rhythm of reflection, action and adjustment, ensuring that your daily tasks remain aligned with your evolving goals.
The Growth Planner is not just a tool; it’s a companion in your journey towards self-improvement and success. By writing down your goals and breaking them into actionable steps, you create a road map to success. The 90-day period provides the ideal time frame for this transformation, offering a window that is long enough to see significant change yet short enough to keep you motivated and focused.
]]>Before we go into the recipes, here are the immune-boosting heroes from the Mediterranean pantry:
Armed with these ingredients, let’s get to the heart (and stomach) of the matter – the soups!
Alright, let's get to the heart of this culinary adventure – the soups!
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These soups aren't just about tantalizing your taste buds; they're about giving your immune system the boost it needs, especially during the colder months. So, as you plan with your favorite meal planner, think of these recipes as your delicious defense against the sniffles. And hey, if all else fails, at least you had some amazing soup, right? Here’s to staying warm and healthy!
]]>Now, you might wonder, "How can writing in a journal lead me to joy?" Great question! Let's break it down:
1. Self-Reflection: In our fast-paced lives, we often neglect to pause and reflect. A mental wellness journal offers a moment of calm in the storm, a chance to introspect and understand what truly brings us joy.
2. Emotional Catharsis: Sometimes, our heads are like overcrowded trains of thoughts. Journaling helps in offloading these thoughts, making space for more joyous ones. Think of it as a mental decluttering session, where every thought that evokes a feeling of anxiety or stress is put down on paper and dealt with, rather than swirl around our mind.
3. Recognizing Patterns: Over time, you'll start noticing patterns in your journal. What makes you smile? What triggers your anxiety? Understanding these patterns is the first step towards developing coping mechanisms, reducing stress and amplifying joy in your life.
Integrating gratitude into your daily journaling can shift your focus from what’s going wrong to what’s going incredibly right. Jotting down in your anti-anxiety journal even the simplest things you’re grateful for – like a perfect cup of coffee or a stranger's smile – can lift your spirits. Moreover, if you make gratitude a daily habit, it's like putting on "positivity glasses" - you'll seamlessly start seeing the positive things around you.
Anxiety is like that background app running on your phone that drains the battery. It's there, consuming your energy, often without you realizing it. A mental wellness journal can be your tool to manage this. When you pen down your anxieties, you take away some of their power. It's not a magic cure, but it sure is a step towards understanding and managing your feelings better.
1. No Pressure: Your journal isn’t judging you. Messy handwriting? Spelling mistakes? It doesn’t matter. What matters is your honesty.
2. Make It a Habit: Try to set aside a few minutes each day to journal. It could be first thing in the morning, during your lunch break, or right before bed.
3. Prompts to Help You Begin: Sometimes, staring at a blank page can be intimidating. Use a journal with prompts like "Today, I felt joy when…" or "One thing I’m grateful for today is…". With time you'll see it gets easier to free journal without prompts as well.
4. It’s Not Just Words: Draw, doodle, paste pictures. Your journal doesn't have to be a literary masterpiece. It just has to be ‘you’.
…begins with a single word, or in this case, a single entry in your mental wellness journal. Remember, the journey to discovering joy is uniquely yours. Your journal is just the map, but you, my friend, are the explorer. So, grab that pen and embark on this beautiful journey of self-discovery and joy! ✍️📔💖
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Get started with the Tune-in Journal for Mental Wellness
]]>1. Plan Ahead for Success
To set yourself up for success, it's crucial to plan your meals and snacks in advance. Create a meal plan for the weekend, ensuring it includes nutritious options that align with your dietary goals. By preparing healthy meals and snacks in advance, you'll be less likely to succumb to impulsive or unhealthy choices when hunger strikes.
2. Mindful Eating for Control
Practicing mindful eating is a powerful tool to stay in control of your diet. Slow down and savor each bite, paying attention to the taste, texture, and satisfaction that comes from nourishing your body. Listen to your hunger and fullness cues, allowing yourself to eat until you feel comfortably satisfied. Mindful eating helps you develop a stronger connection with your body and prevents mindless overeating.
3. Prepare for Social Events and Gatherings
Social events and gatherings can be challenging for dieters, but with a plan, you can stay on track without feeling deprived. Before attending an event, have a healthy snack to curb your appetite and make it easier to resist unhealthy temptations. Scan the available food options and choose wisely, focusing on nutrient-dense foods like vegetables, lean proteins, and whole grains. Remember, it's okay to indulge in moderation, but be mindful of portion sizes and make conscious choices that align with your goals.
4. Hydration: You Need More Water
Water plays a crucial role in maintaining a healthy diet, yet it often goes overlooked. Staying hydrated not only supports overall wellbeing but can also help control cravings and prevent mistaking thirst for hunger. Carry a water bottle with you throughout the weekend and aim to drink plenty of water. If you find plain water boring, infuse it with lemons, mint or berries for a refreshing twist.
5. Embrace Active Weekends
Physical activity not only aids in burning calories but also boosts mood, reduces stress, and enhances overall well-being. Make the most of your weekend by engaging in activities you enjoy. Go for a scenic hike, take a bike ride, dance to your favorite music, or try out a new fitness class. By incorporating physical activity into your weekend routine, you'll reinforce your commitment to a healthy lifestyle while having fun.
6. The Power of Self-Care
Self-care is an integral part of maintaining a balanced and healthy life. Use the weekend as an opportunity to prioritize self-care activities that nourish your body and soul. Practice relaxation techniques, indulge in a soothing bath, spend time in nature, or engage in hobbies that bring you joy. By taking care of yourself, you'll reduce stress levels and minimize emotional eating triggers.
7. Staying Motivated and Focused
To stay motivated throughout the weekend, keep a wellness journal to plan the upcoming week, track your progress and celebrate your achievements. Recognize that setbacks may occur, but they are part of the journey and you are walking in the right direction.
Navigating the weekend while maintaining a healthy diet is possible when armed with awareness, planning, and empowering strategies. By incorporating these tips into your routine, you can stay in control, make mindful choices, and achieve diet success. Embrace the weekend as an opportunity to nourish your body, mind, and soul while reinforcing your commitment to a balanced and healthy lifestyle. You have the power to be aware of your thoughts and actions and stay in control.
]]>Moving out of Winter Nutrition
During the winter months, our bodies tend to crave heavier, warming foods like stews, soups, and casseroles. These foods provide us with the energy we need to keep warm and keep our bodies functioning properly in cold weather. However, as the weather starts to warm up, our bodies begin to need less of these heavy, warming foods and more of lighter, fresher foods that are full of vitamins and minerals.
Spring Nutrition
Spring is a great time to start incorporating more fresh fruits and vegetables into your diet. These foods are packed with vitamins and minerals that will help boost your immune system and improve your energy levels.
Here are ten of the best foods to eat in the spring season (recipes to follow!):
Spring Meal Planning
With the warmer weather and longer days, you might feel more motivated to make positive changes to your diet and way of life. One effective way to do this is through meal planning. By planning your meals in advance, you can ensure that you're eating nutritious, seasonal foods that will give you the energy you need to enjoy all that spring has to offer.
When planning your spring meals, it's important to focus on fresh, colorful ingredients that are in season. Life & Apples Meal Planner has a dedicated seasonal produce guide to help you see what’s in season and plan fresh, seasonal meals.
Spring Salads Recipes
To help you welcome spring with fresh flavors, here are three delicious salad recipes, using the best produce spring offers and inspired by the Mediterranean Diet.
Strawberry, Spinach, and Avocado Salad
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In a large bowl, combine the spinach, strawberries, avocado, feta cheese, and almonds. Toss with balsamic vinaigrette to taste.
Balsamic Vinaigrette:
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Roasted Beet and Carrot Salad
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Lemon Vinaigrette:
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This lemon vinaigrette is great for salads, roasted vegetables, grilled meats, and fish.
Radishes and Greens Salad
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Here are 3 easy, available-to-all ways to practice gratitude:
1. Meditation: practice a guided meditation for gratitude or simply meditate by expressing quiet gratitude for everything that your imagination brings up.
2. Gratitude Journaling: keep a gratitude journal daily to give thanks and start the day with on a positive note. The effect of gratitude journaling also carries into the future. When you are feeling down, look back at your gratitude journal and remember all the good things you have in your life.
3. A letter of Gratitude: write a letter to someone in your life and let them know all the good things they bring into the world and into your life.
Gratitude is an acquired skill, therefore you can practice it until it becomes a habit. Practice looking at the bright side of situations, noticing the good in the daily mundane things and saying "thank you" in your heart, gratitude journal or out loud.
]]>The Mediterranean Diet way of eating (and living!) makes you feel healthy, energetic and strong. It also brings joy to the process of planning and prepping your food (not to mention eating it!) 🙂
Watch this video to learn 5 simple guidelines you can introduce to your diet and meal plan today.
]]>There are many recipe versions for this salad, most of them use sugared or candied pecans which are totally NOT needed. Our recipe has raw pecans instead and it tastes so much better :)
Ingredients:
5 carrots - peeled and cut into thin sticks
2 cups sliced celery stalks (you could also add celery leaves)
1 cup chopped parsley
1/2 green chili pepper - sliced (optional)
1 tablespoon dried cranberries
Salt and pepper to taste
Freshly squeezed juice from 1 lemon
1-2 teaspoons honey
1 tablespoon olive oil
1-2 tablespoons raw pecans
Instructions:
Place carrots, celery, parsley, chili and cranberries in a bowl.
Add spices, lemon, honey and olive oil.
Mix and sprinkle pecans on top.
Tastes best when fresh!
]]>Meal planning is good for your health, your wallet and quality of life.
When you plan your meals in advance, your diet is more balanced and diversified.
You’re also less likely to eat fast and processed food.
Meal planning increases your ability to make healthy choices ahead of time.
Planning also saves you money. You limit impulse buys and have more control over your grocery spending. Planning and prepping food also makes best use of any groceries you already have in the house and leftovers.
Meal planning improves your quality of life by saving you the time and hassle of figuring out what’s for dinner at the last minute. It clears up quality time to spend with family, friends and yourself.
Ready to welcome meal planning into your life? Here are our 5 best tips for meal planning:
Tip 1: Make a list of tried, tested and well-liked meals
Having a “bank” of recipes you know you are on top of helps tremendously in relieving the stress of thinking and choosing what to eat every day. Compiling a list of meals and favorite recipes allows you to just pick the ones you want for the given week according to family taste, season or any special diets. The longer the list, the easier it gets, week after week! Starting with 10-15 meal ideas is a good way to start, and you can add them as you go.
Tip 2: Start small
Don’t go all out too soon. Start small: you can start by planning meals for dinner time only, or planning meals for every other day and then work yourself up to the whole week. The advantage of starting small is that you learn a lot about what kind of meal planning routine is best for you and your family, rather than going all out and being discouraged too fast, too soon.
Tip 3: Write down your meal plan
The act of writing down the weekly menu will help you remember what you planned and hold you accountable to it. That’s why we created the weekly Meal Planner, which allows you to put pen to paper week after week, from the meals to the grocery shopping list and your budget. Using a meal planner also serves as a great reminder to meals prepared in the past and let’s you easily recreate favorite menus.
Tip 4: Make a grocery list.
Once the weekly menu is set, make a grocery list: this helps save time at the supermarket and makes sure you don’t forget something in a particular section. The list helps you limit impulse buys that are often not healthy nor in line with you original plan.
Tip 5: Meal prep
Different than planning, meal prepping is also a key part in your meal planning routine. You need to carve out some time for it, but it will save you plenty of time later on! For example: slicing veggies and storing in the fridge is a great way to have on available healthy snacks for everyone, as well as fresh and clean vegetables ready to sauté for dinner.
Now it’s your turn. You can do it, just start 😊
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Check out the detailed recipes right here below. If you'd like to print them out just click right here to download the recipes:
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Want to plan meals with ease and joy? Our Meal Planner simplifies plan and prep with a weekly grocery list, snack ideas, family favorites, nutritional information and more. Get yours here.
]]>We all know how important fitness is to our health. Yet it’s not always easy to find time for it, or simply to get started. Getting started could be easier once you realize you don’t need to exercise for hours on end to enjoy the health benefits of an active life. Devoting only 10 minutes a day to exercising can help you more than you think.
Here are 5 benefits of working out 10 minutes a day, to inspire you to be active every day.
1. It’s an attainable goal
Everyone has 10 minutes to spare. A 10 minute physical activity is a goal that you can easily achieve, even if you have a busy schedule. It’s manageable and it can be easily included in your daily routine. When you start working out, setting goals that are too ambitious could set you up for failure, because it may lead to discouragement and eventually to quitting. But 10 minutes are easy to manage, and you can adjust this daily goal as you go.
2. It’s sustainable over time
It’s not uncommon for people to get bored of exercising when the routines are long and tedious. However, an easy daily exercise routine that only lasts 10 minutes doesn’t get boring. You can try different workouts every day and try different kinds of training to find out what you like best.
3. It can be done anywhere, anytime
A daily 10 minute workout can be exercised (pun actually intended:) anywhere and at any time of the day. Do you have a short coffee break? You can climb up the stairs, take a walk or do a quick workout routine. Are you doing house chores and waiting for the washing machine to finish? You know what to do!
4. It improves your health parameters
Research indicates that even brisk daily exercise routines could improve our concentration levels, memory performance and life expectancy. Not that 10 minutes a day is the officially recommended time for working out, but nevertheless it does have a beneficial effect on our key health parameters.
5. It builds your accomplishment muscle
When you start working out 10 minutes a day, you’ll notice a “weird” phenomenon taking place. You’ll want to increase this time span shortly, slowly but surely. That’s the beauty of this thing called “achieving goals”. It leaves you wanting more. In this case, you’ll slowly see yourself increasing these 10 minutes to 15, 20, 30 and higher.
Exercising for 10 minutes a day can make a big difference to your overall health in the long term. However the key point to remember is that this is a technique meant to challenge you to want more and achieve more. A daily 10 minute workout is great for getting started and creating a daily positive habit. The more you do this, the more you’ll realize you have the strength, desire and time(!) to do more.
Need motivation to get started? Get our Wellness Planner and create daily healthy habits.
]]>If you plan to start meal planning "sometime soon" and find yourself thinking it could be too much work, or take up too much time, or require a true commitment, you might want to think about it a different way.
While it is true that meal planning and meal prepping for the week require time, effort and commitment, in the long run you save time and money, hone your organization skills and improve your quality of life. Worth it, isn't it?
Here are some of the great advantages of planning and prepping meals in advance for you and your family.
1. Increase health and happiness:
2. Get organized:
3. Save time and money:
So... that's an easy one, right? Now you've got all the reasons you need to make you start meal planning today!
Want a reminder of all the awesome advantages of meal planning and meal prepping? We've got a printable for that! Print this out and put it where you can see it:)
]]>On the way to achieving our goals we need to break bad habits, create new positive habits and stick with them over time. But how can we replace a bad habit with a new one? How do we change something which we've gotten used to doing day after day? And how do we commit to a whole new behavior and stick with it over time?
We start by changing the way we think. Our actions then follow.
Making a change towards a healthier lifestyle is not easy at first. But once you pass a certain threshold you’ll find a new-found motivation and self-belief that drive you, and the whole process becomes easier. This “threshold” is an elusive concept though, but I guarantee you it exists. It usually appears as a culmination of a visual change (seeing how these jeans feel a bit more comfortable all of a sudden), a physical implementation (like feeling physically bad after eating something that is not good for our body) and an environmental reaction that attracts to us people and things that makes us feel good.
On a journey to a more healthy lifestyle? Try our Wellness Planner
Want to achieve goals and get organized? Try our Daily Growth and Weekly Growth Planners
Want to enjoy meal planning and rock food prepping? Try our Meal Planner and Meal Planning Notepad
To your health and happiness!
]]>Guest post by Nathan Brennan, Personal Trainer
As a Certified Personal Trainer and Nutrition Coach, I have seen the rewards of what I do in my career in the fitness industry. Both in a one-on-one and group settings, it is always rewarding to see positive changes in someone's life as they make a commitment to better their quality of life through fitness and nutrition.
Although nutrition can bring a great beneficial impact and amazing results, you cannot see that lean fit body until you start moving and exercising at a certain level of intensity. Even for people who do not like to exercise, small changes make a difference in how they feel emotionally and physically.
Amazing results do not occur overnight. It takes persistence and knowing your “why” in following the path to becoming fit and strong.
Just like most things in life, you cannot see the full fruit of your efforts if you are not committed to a well-designed exercise program combined with a few balancing factors. Here are 3 factors to add to your nutrition and exercise plan, towards achieving amazing results.
Sleep
If there is one tip to take away from this article, it is to stick with a consistent sleep schedule. First, be persistent in getting 7.5 to 9 hours of sleep each night to recover muscle tissue. Our body needs time to repair from intense workouts. Make sure to go to bed at around the same time each night. This is crucial since our bodies are creatures of habit. Additionally, it is not recommended to take a nap after 3 PM since it will be harder to fall asleep at night, and this could change our entire sleep cycle. Make sure to not overload your evening with plans since it is key to wind down at night and not do any high-stress activities before bedtime, so as not to raise your cortisol levels.
Exercise, Goals and Tracking Your Weight
Set realistic goals for yourself each week. If you accomplish these initial goals, add in another goal the following week. For instance in a week's span strength train 3 times. The following week, strength train 3 times and go to sleep an hour earlier. Keep adding new goals each week as you accomplish the previous goals.
Do not weigh yourself every day! Any changes you see in weight from day to day will most likely be water weight. It will not say much about lean muscle. During an intense period of changes, some people feel motivated when they weigh themselves often, but I’d recommend waiting a minimum of 3 days in between tracking your weight.
Support and Accountability
Get a support system! Partnering up with a friend can help you both stay motivated and even make you positively competitive so it becomes fun to exercise. If you are ready to transform your life in a big way, don't hesitate to invest in a goal planner or a wellness planner to set goals and track your progress.
Be advised to consult a physician or personal trainer before trying or starting a new workout plan, and most especially if you have a certain medical condition which may require an adjusted plan.
For coaching and workout plans visit Brennan Fitness Academy
]]>This salad can be a side of protein rich salad, or eaten as a light vegan meal in and of its own. Can be served cold or at room temperature.
Ingredients:
1 cup black lentils
1 sweet potato
1 cup arugula leaves
¼ purple onion, sliced
Leaves from 3 sprigs of parsley or cilantro (optional)
Dressing:
1 tablespoon olive oil
1 tablespoon Balsamic vinegar
1 teaspoon honey or date honey (sylan)
Sea salt to taste
Optional: chili flakes
Instructions:
Bake the sweet potato for 30 minutes at 350F. When the potato has cooled-down, cut into large cubes. Optional: lightly saute the sweet potato cubes in a olive oil for added crunch and flavor.
Place lentils in a large saucepan, cover with lots of water and bring to a boil. Lower the heat, cover and simmer for 20-25 min. Check occasionally to see the water does not run out and add water if needed. When ready, the lentils should be “biteable” but not mushy. Strain and place the cooked lentils in a large bowl.
In a small bowl, mix all dressing ingredients together.
Add the dressing to the lentils. Add parsley or cilantro, arugula and purple onion and mix.
Gently combine the sweet potatoes with the salad.
Enjoy :)
]]>In recent years Tahini has become my go-to ingredient. Whenever I think of how I can make something better AND healthier, Tahini paste comes up as the answer.
Notice I mean Tahini raw PASTE, which is actually ground sesame seeds (or Sesame Butter as it's sometimes called). It's a natural paste, rich in calcium and other nutrients, but be aware that it is also high in calories. It is in fact one of the healthy fats used in the Mediterranean, alongside olive oil, avocado and walnuts.
Tahini paste is an ingredient used for making many delicious recipes, such as:
But today we're using Tahini paste to make the ultimate cookies to have with your coffee or tea. They simply melt in your mouth. They are also totally addictive, so let the baker beware.
What to Take
For 35-40 cookies
2 cups whole wheat flour
1 teaspoon baking powder
½ teaspoon salt
½ cup tahini paste
½ cup water
½ cup vegetable oil
⅔ cup brown sugar
How to Make
In a small bowl mix the flour, baking powder and salt.
In a large bowl mix the rest of the ingredients.
Gradually add the flour mix to the large bowl and mix. The dough comes out smooth and unified.
Roll small balls from the dough, flatten and place on a baking sheet.
Optional - decorate with a raw almond or pecan on each cookie.
Bake for 15 minutes at 350℉.
To your health!
]]>Sauteed green vegetables are a wonderful side dish to any main course. I like to make 2-3 different types of vegetables together; it saves time and adds variety to the table.
Sauteed Green Vegetables Recipe
Ingredients
3 cups green beans OR 2 cups broccoli
2 garlic cloves - thinly sliced
1 tablespoons olive oil
1 tablespoon freshly squeezed lemon juice
Salt & black pepper
Directions
In a large skillet - heat the olive oil and garlic until the garlic is lightly golden.
Add the green beans or broccoli. If you're making 2 types of vegetables, I recommend cooking them separately, one after the other in the same skillet, because different kinds of vegetables have different cooking times.
Mix and saute the green vegetables in the garlic olive oil.
Add the lemon juice, salt and pepper to taste.
Cover the skillet and cook for about 10 minutes on low heat. You can turn the heat off even if the vegetables are still crunchy. The vegetables continue to cook after you turn off the heat and you don't want them to get too soft.
To your health!
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What about carrots and skin care? Rich in Beta Carotene, carrots are a natural source of vitamin A which has numerous benefits for the skin:
Any one of these 5 benefits alone is a good reason to get a bunch of carrots right now and try these DIY recipes for carrot skin care masks.
Homemade Carrot Mask for Glowing Skin
This recipe works to even out skin tone and give dull skin some much needed glow:
2 peeled, cooked and mashed carrots (leave till cooled down)
1 teaspoon fresh lemon juice
2 tablespoons honey
1 teaspoon olive oil – do not add this ingredient if you have oily skin
Mix all ingredients together to an even mixture – consistency should be like a good mashed potato recipe – not lumpy and not too mushy. Apply to clean facial skin and leave on for 30 minutes. Wash away with lukewarm water.
Homemade Carrot Mask for Skin Redness
This facial mask is “comfort food for the skin” – it immediately makes the skin feel taken-care of and protected.
1 peeled, cooked and mashed carrot (leave till cooled down)
1 peeled, cooked and mashed potato (leave till cooled down)
1 tablespoon ground oatmeal
Mix together, apply to clean facial skin and leave on for 30 minutes. Wash away with lukewarm water.
Homemade Carrot Mask for Skin Refreshing
This one is a great pick-me-up for tired-looking and tired-feeling skin.
2 peeled, finely grated carrots
2 tablespoons potato flour (not to be confused with potato starch)
1 egg yoke
Mix together, apply to clean facial skin and leave on for 30 minutes. Wash away with lukewarm water and follow with a cold water wash.
Homemade Carrot Mask for Anti-aging Effect
Let’s put these antioxidants to good use! This DIY carrot mask is for mature skin, using carrots to slow down the skin’s aging process and keep it hydrated.
1 peeled, cooked and mashed carrot (leave till cooled down)
1 tablespoon olive oil
Mix together, apply to clean facial skin and leave on for 20 minutes. Wash away with lukewarm water.
To focus on your self-care, goals and productivity, check out Life & Apples weekly planners
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