Self-Care Practices to Get Through the Coronavirus

I'm gonna be honest…I haven't left my house in five days. And, given the circumstances, I'm not sure if that’s a good or bad thing!  I'm really taking this social distancing thing seriously. Or maybe it's just the introvert/homebody in me taking over!  But whatever your personality or preference for leaving the house, the fact is that we are gonna be spending a lot more time at home than we're used to. 

The impact of COVID-19 has been different for everyone, but I think we can agree that it’s been very disruptive to say the least. No one likes feeling restricted.  And having events cancelled, travel being restricted, and restaurants and stores closing...sucks!  Our normal daily lives have been interrupted and it’s okay to acknowledge feelings of disappointment and frustration.  

But with all this extra time at home, there is a silver lining.  Whether you're working from home indefinitely or your social calendar has been completely erased, now is the perfect time to prioritize self-care.  And right about now, with all the additional stress, anxiety, and uncertainty, we need as much self-care as we can possibly get. 

Now, certain self-care practices will be harder to do, like those that involve going out and being around other people. But there are many things you can do from the comfort of your home that will not only help you stay sane and avoid cabin fever but will also keep you grounded and calm during these tumultuous times. 

Keep reading for 8 ways to practice self-care while quarantined at home.

1. Disconnect

Things are changing rapidly, and it is important to stay informed. But how much information is too much?  Everyone is talking about the Coronavirus and the sensationalized headlines will put you on edge. The heightened stress will keep your body in fight-or-flight mode which can weaken your immune system. That is the last thing you need right now!

Limiting your news and social media consumption is a simple way to protect your mental health.  Pick a few trusted news sources to keep you current on the latest developments. Reduce your screen time, especially before bed, to allow your body and mind to fully relax. 

2. Prioritize sleep

Sacrificing sleep has sadly become the norm.  According to the CDC, one third of Americans are not getting enough sleep (7-9 hours). And many more are not getting the deep, restful sleep that we really need. This is alarming because poor sleep (quantity and quality) have been shown to weaken the immune system, impair learning and memory, contribute to mood and mental disorders and even lead to chronic illness in the long term.

Not trying to scare you! But I do want to encourage you to make sleep and rest a priority, especially during this time of increased mental and emotional strain. Go to sleep early. Take breaks and rest whenever possible. Go easy on yourself and your body will thank you. 

Pro tip: put your phone away before bed.  Looking at your phone screen actually revs your brain up when it should be slowing down, negatively affecting sleep quality. Instead, create a bedtime ritual that allows your brain to wind down—relax in warm bath, read something positive, listen to calming music, try aromatherapy.

3. Keep some structure

It’s very important to listen to our bodies and provide what it needs. Sometimes that is flexibility and spontaneity.  Maybe that’s eating some good old comfort food or sleeping in a bit later usual.  But one thing that can help you to maintain a sense of balance in all the chaos is adding some structure to your day, especially if you’re relegated to working from home.  There’s no need to plan out your schedule to hour by hour, but a little structure can you help clear your head and reduce stress.

One simple way to do this is to incorporate a morning and/or evening routine into your day.  If you already have one, keep it up! It’s a great practice for bringing intention, productivity, peace, and self-care to your day.  If you don’t have a morning or evening routine, now is the perfect time to create one!

Here are a few ideas for activities to include in your morning and evening routine:

• Meditation
• Prayer
• Reading
• Oil pulling
• Affirmations
• Skincare
• Yoga/stretching
• Exercise
• Gratitude practice
• Journaling

4. Do that thing you never have time for

We all have that thing that we've been wanting to do for forever, but just haven't had the time.  NOW is that time!  Revisit an old hobby, learn a new skill, finish a project, start a side hustle.  Time is finally on your side. Do something that brings you joy or challenges you to step out of your comfort zone. For the longest time I’ve wanted to learn how to do fancy hand lettering and calligraphy.  I’m finally getting the chance to take my new brush pens for a spin.

Here are a few ideas to get you started:

• Take an online course
• Learn a new language or brush up on one you already know
• Make a vision board (doesn't have to be for New Years)
• Do something artsy (painting, crafts, knitting, photography etc.)
• Create a blog or Youtube channel
• Write a book
• Start a bullet journal
• Read for fun
• Play video games
• Get organized

The possibilities are endless!

5. Cook delicious food

I'm sure you’ve stocked up on lots of food staples and with limited take-out options, it's a great time to put your culinary skills to the test.  Whip up your favorite dishes or experiment with new ones. Pinterest is your best friend when it comes to discovering delicious recipes to try.  Cooking is very meditative and relaxing.  It allows you to nourish your body and spirit because, let’s be honest, eating good food can be a soul-filling experience like no other.  

Don’t forget to incorporate foods that are as nutrient dense as possible (based on what is available to you).  Keeping your nutrition up will go a long way toward keeping you healthy.

6. Stay active

The gyms are closed (or at least they should be), but that doesn't mean you have to be inactive. Get your endorphins flowing by working out at home. Exercise is one of the best mood-boosters. And there are plenty of sources for workout inspiration.  Youtube has tons of free workout videos—strength training, cardio, dance, yoga (check out my favorite channels).

It's also a good time to get out in nature and go for a walk or run.  You can continue to practice social distancing while getting a dose of sunshine and vitamin D.

7. Beautify your home

Did you know that your home could be a stress management tool? A messy, cluttered, or disorganized space can add to the stress and anxiety you may already be feeling.  Spend some time making your living space one that promotes relaxation and displays your unique taste and personality.  Make your space a refuge from outside stressors and a place that brings you comfort and peace.

Do some remodeling or redecorating. Add some feng shui touches to invite in more positive energy. KonMari your home by downsizing and organizing.  Even cleaning up the kitchen or tackling that pile of laundry can improve your physical and mental space tremendously.  It feels so good to be in an environment that you love and enjoy, am I right?

8. Keep in touch

Even though we are #socialdistancing, that doesn't mean that we have to live in isolation.  Get creative with your communication—people are hosting virtual dance parties and meditation sessions. I just took a live online African dance class with 100 other people. It was awesome! Tap into online communities.  Zoom, Google Hangouts, FaceTime, Facebook and Instagram Live are useful tools virtual connection.

And reach out to those you care about.  Call up the people you’ve been meaning to catch up with but haven’t had the time.  Even though we can't be physically together, community is still so important as we navigate our next steps.  Even if they aren't physically sick, many of us are going through a lot right now.  You may be as well. It's important to have people to talk to and, at times, just vent to during this stressful time.

There's a lot we don’t know about the Coronavirus and how our communities will be affected.  So much is out of our control and that's a hard pill to swallow. But what we can control is how we respond. And what we can do is take this time to go inward and prioritize our well-being and self-care.  

Wishing everyone safety and peace of mind. We will get through this together!

Is Organic Food Really Better?

We’ve all been in this scenario: you’re at the supermarket with your shopping list in tow. What you think will be a simple trip turns much more complicated when you’re faced with all the various labels to interpret. In the produce section you’re forced into another decision: to buy conventional or organic.

Which one will you choose? We know that organic is supposed to be better -- less chemicals, more nutritious, tastier and environmentally friendly.  But is it really? And don’t get me started on the cost! Often times organic can be nearly double the price of conventional alternatives.  Is there really a difference or is it just a marketing ploy?

Today organic food is a $50 billion industry and one of the fastest growing food sectors in the US. People are seeking out organic options more than ever before.

Personally, I never thought much about organic food until recently. I assumed that it was at least somewhat healthier. But I didn’t see a compelling reason to splurge for organic, especially on a tight budget.

Then I started drinking celery juice. If you haven’t heard about this health phenomenon check out my post here.  But for the last few weeks I’ve been drinking two cups of celery juice every morning.  I tried both organic and conventional celery (from various grocery stores and even local farmers markets) and there was a noticeable taste difference between the two.

Across the board organic celery juice tasted substantially better than conventional, no matter where it was purchased. Juice from conventional celery was much more bitter juice, with a thinner consistency.

I was shocked and started to wonder if there really is something to this organic food movement. After tasting the difference firsthand, I decided to learn more about organic food and whether or not it’s really the better option.

What Does Organic Mean?

We’re bombarded with labels at the grocery store and it can be hard to make sense of it all.  Let’s break down what organic actually means.

Organic food is grown and processed according to national standards set by the US Department of Agriculture. These standards relate to things such as soil quality, animal-raising practices, pest and weed control, and the use of additives. This promotes healthier farming practices both for the environment as well as for consumption.

To be more specific, organic crops must be produced without

• Synthetic pesticides
• Synthetic fertilizer
• Sewage sludge
• Irradiation
• GMOs
• Growth hormones or antibiotics for animals

In addition to being free of hormones and antibiotics, organically raised animals eat an organic diet (free of GMOs, additives, and animal byproducts) and have access to outdoor spaces, including pastureland for grazing.

Food with the “USDA Organic” label contain at least 95% organic ingredients and comes from a farm that has been inspected and found to meet the USDA requirements.

You might also see similar labels like “100% Organic” which is even better and will also have the USDA seal. In contrast, “Made with Organic” means that at least 70% of ingredients are organic, but you won’t see the USDA label on these items as they are not as strictly regulated.

Why Does It Matter?

Not only do all those things sound pretty unpleasant (sewage sludge?!), they have been linked to poor health outcomes. These toxins have the potential to cause hormone disruption, neuro-developmental issues, neurological diseases, chronic illnesses, inflammation, and cancer, among other things.

Ready to throw out all your non-organic food?

Before you do, keep in mind that organic food may not have synthetic pesticides, but does have organic pesticides. These are not necessarily safer.  Organic doesn’t mean 100% free of all the bad stuff, but it is substantially less.

There’s still A LOT of debate over whether organic food is definitively more healthy and if so, by how much.  

The Benefits of Organic Food

Although there’s a lot scientists don’t know or haven’t yet proven about the differences between conventional and organic foods, there are quite a few known benefits.

Less pesticides

Your chance of being exposed to pesticide residue are much less with organic food.  One study found that organically grown crops had one-third the amount of pesticide residue compared to conventionally grown crops. They were also less likely to contain residue from more than one type of pesticide.

Fresher and better tasting

Because there are no preservatives to make them last longer, organic foods tend to be fresher when purchased.  The better soil quality used with organic crops (due to the natural methods of fertilization used like manure and composting) helps to produce healthy, stronger plants. This improves the quality and the taste.

No hormones or antibiotics in animal products

Whatever toxins an animal is exposed to, be it gmo feed, growth hormones or antibiotics, gets stored in fat tissue of the animal through bioaccumulation. When we consume meat, dairy products, eggs, etc. those toxins are then transferred to us, causing problems like hormone imbalances, faster rates of maturation in children, inflammation, cancer and more.

More nutrients

This is widely debated and there is still disagreement within the scientific community as to whether the difference in nutrients is significant.  However, many studies have shown the nutritional value of organic foods to be superior. A 2016 European study found 50% more of certain nutrients including omega-3 fatty acids in organic meat and milk. On average, organic produce was found to contain 21% more iron, 27% more vitamin C, 29% more magnesium and 13% more phosphorus than their conventional counterparts.

GMO-free

Genetically Modified Organisms (GMOs) or genetically engineered (GE) foods are plants whose DNA has been altered in ways that cannot occur in nature. They are most commonly designed to be resistant to pesticides or produce their own insecticide.  The FDA and biotech companies claim that GMOs are safe, but no long term studies have been conducted to confirm this.  In fact, GMOs have been linked to increased food allergies and gastro-intestinal (gut) issues in humans. Many believe that they also increase the risk of cancer (though this has not yet been scientifically proven).

Should You Buy Organic?

There’s still a great deal of controversy over organic food and whether there is enough evidence to prove its worth. Personally, I can’t help but feel a little concerned about what I’m putting in my body when I eat non organic foods--pesticides, GMOs, hormones, antibiotics.

Unfortunately, it may take many years to fully understand the long term effects these things could have on our health. There’s still so much that is being uncovered about organic foods--good and bad.   

With that being said, my recommendation is to, first and foremost, focus on eating as many fruits, vegetables, and whole grains as you can, organic or not. Reducing the amount of processed food in your diet is going to make a huge difference for your health.

If you are interested in transitioning to a more organic diet, but like many of us, are concerned about the price tag there’s good news! Not everything you buy actually needs to be organic.  By making a few swaps you can avoid many of the dangers of conventional foods and still stay within your budget (or close to it).

Fruits and Vegetables

Some types of conventionally-grown produce are much higher in pesticides, while others are low enough that buying non-organic is relatively safe.  Some crops don’t require as many pesticides or are protected by a thicker skin. Take onions for example. Their pungent flavor is a natural insect repellent.  Use the “Dirty Dozen” and the “Clean Fifteen” as your guide.

The Dirty Dozen - the top 12 fruits and vegetables with the most amount of pesticide residue that you should prioritize buying organic:

1. Strawberries
2. Apples
3. Nectarines
4. Peaches
5. Celery
6. Grapes
7. Cherries
8. Spinach
9. Tomatoes
10. Sweet bell peppers
11. Cherry tomatoes
12. Cucumbers

Bonus: Kale, collard greens and hot peppers are three recent additions to the Dirty Dozen, discovered to contain harmful pesticides.

The Clean Fifteen-  produce with the least amount of pesticide residue that you don’t need to buy organic:

1. Avocados
2. Sweetcorn
3. Pineapples
4. Cabbages
5. Frozen sweet peas
6. Onions
7. Asparagus
8. Mangoes
9. Papayas
10. Kiwis
11. Eggplant
12. Grapefruit
13. Cantaloupe
14. Cauliflower
15. Sweet potatoes

Animal Products

Unfortunately, when it comes to meat, dairy and eggs there’s a little less leeway.  As much as possible you should buy these items organic. Remember, you are what you eat. Consuming animals that have been fed a GMO diet, and have been loaded with hormones and antibiotics is going to have a direct impact on you and your health.  You want to avoid those as much as possible and choosing organic animal products, will allow you to control the substances that you allow into your body.

Seafood and Fish

There are no official standards for organic seafood in the US and most seafood won’t have an organic label unless it’s from overseas. It’s more important to look for fish that is wild-caught. These fish are free of the chemicals, dyes, and antibiotics that are fed to their farm-raised counterparts. Avoid the harmful toxins and compromised nutritional value by sticking to wild-caught seafood as much as possible.

Processed/Packaged Foods

This is really up to you. I don’t think it’s worth it to buy organic processed foods. For the majority of these types of items, you’ll have bigger things to worry about than whether they have an Organic label.  Things like sugar, preservatives, artificial colors and flavors, salt, and the many other unpronounceable things on the labels are more of a concern, in my opinion. If I want something processed, I’m usually not thinking about the nutritional value.  I don’t think organic is going to make a huge difference when it comes to cookies, chips and other processed goodies.

Where does that leave us?

Organic food is a complex subject with many contrasting opinions.  But I think it’s hard to ignore the harmful substances and practices that are used with conventional food sources.  However, there’s one major drawback of organic food: the price. And this keeps a lot of people from buying organic even though it seems to be the safer, healthier option.

Cost is definitely a concern for me, but as someone who suffers from inflammation, hormonal imbalance and gut health issues, I see a lot of reason to adopt a more organic diet. I’m not going to switch completely, but I do plan to slowly transition to organic options, starting with animal products and the “Dirty Dozen” list of produce.

Ultimately, you have to do what’s best for you. Even if you don’t plan to buy organic, make eating a healthy, balanced diet your top priority.

Hopefully I’ve given you some facts to help you make your own decision or encouraged you to do some more research on the subject.

What is your opinion on organic food?

Sources

• https://www.healthline.com/nutrition/pesticides-and-health#section8
• https://www.helpguide.org/articles/healthy-eating/organic-foods.htm
• https://www.prevention.com/food-nutrition/healthy-eating/a20453119/top-reasons-to-choose-organic-foods/
• https://foodrevolution.org/blog/the-dirty-dozen-plus-clean-fifteen-infographic/
• https://www.webmd.com/food-recipes/features/organic-food-better#1

6 Wellness Podcasts for a Happier, Healthier Life

I'm a big podcastfan and I listen to them A LOT! Whether I'm doing my hair, driving to work,cooking, working out...whatever the activity, you'll probably hear a podcastplaying in the background.

If you haven'tentered the podcast world yet, it's time you take the plunge!  Podcasts are entertaining and informative,and the best part is you can listen on the go. It's a fun and easy way to learn about almost any topic you can thinkof. 

Now that werejumping into the new year, my podcast focus has shifted to the health andwellness arena. If you're anything like me you've been thinking about how to bethe best version of yourself and strive for health and happiness this year.

Well look nofurther! Today I'm sharing some of my favorite wellness-related podcasts thatwill motivate you as you start or continuing on your wellness journey.

I love that these podcasts approach wellness from many different perspectives--focusing on mind, body and spirit.  I think each of these aspects of health are super important. For long term well-being we really need a balance of all three.  Each of these podcasts has something unique to offer to the wellness space and I really enjoy listening. I know you will too!

1. Oprah's Super Soul Conversations

Inmy mind Oprah can do no wrong (does that make me biased?!).  And her podcast is outstanding for thoselooking to grow and develop inside and out. This is my go-to podcast when I want a mindset shift.  Oprah's deeply personal and meaningfulconversations always leave me feeling uplifted and inspired.  Her guests are fascinating and includebest-selling authors, spiritual luminaries, health and wellness experts andeven celebrities.  They so eloquentlyshare their stories, recapping their biggest life lessons.  The show aims to provide answers to life'sbiggest questions and bring you closer to your best self.  You'll learn about self-discovery,spirituality, finding your purpose and so much more. 

2. Mind Body Green Podcast

I randomly came across this podcast when I was going through a really bad bout of eczema and was looking for natural, non-conventional methods of healing.  This podcast speaks on that very subject. Host, Jason Wachob, is changing the conversation about health and advocates for a more holistic approach to wellness. One that goes beyond just the physical body.  Jason's journey began when, with the help of functional medicine and yoga, he was able to naturally heal from a serious back injury. One that, under normal circumstances, would require surgery.  Ever since then he's been on a quest to show transformative power of wellness.  The show is casual and informative and the guests are some of biggest names in the wellness industry.  Jason is real and honest and not afraid to look at the wellness industry through a critical lens.  I've learned so many unexpected things from this podcast like how kale might actually be bad for your health and the life-changing power of mushrooms.  This show is packed with information and Jason does a great job of keeping things interesting week after week.

3. The Wellness Mama Podcast

Don'tlet the name fool you, this podcast is not just for mamas!  It's for anyone looking to craft a healthierlifestyle.  I've been following theWellness Mama blog for some time now, since I've been on my own wellnessjourney and looking toward natural methods of healing.  Her posts are always extremely thorough andwell-researched, yet easy to digest and apply. She's someone that I've reallycome to trust when it comes to health and wellness. I've recently startedlistening to her podcast and it's become a new favorite. On the podcast, Katiediscusses topics like holistic health, real food, fitness, and natural livingwith a little bit of motherhood and family life sprinkled in.  Katie is extremely knowledgeable and I loveher personality. Definitely give this podcast a try for actionable tips forliving your healthiest life.

4. Food Heaven Podcast

Hostedby Registered Dietitians and BFFs Wendy and Jess, who vow to make the world ahealthier place one meal at a time.  Ifyou're looking for a one stop shop for all things food, health and nutritionthis is it!  Wendy and Jess, really knowtheir stuff.  I love hearing their takeon popular wellness topics and their conversations with different leaders inthe wellness community.  They give realtips for making sustainable changes to improve health.  Things that you'll actually be able to applyand maintain.  Their episodes aren'tsuper long. They range from about 20 to 45 minutes, giving you quality contentwithout all the fluff. 

5. Good Life Project

GoodLife Project is way more than just a podcast, it's a movement. Founded byJonathan Fields, he and his team are on a mission to help us live a moremeaningful, connected and vital life.  Onthe podcast, Johnathon gives us a peak into the lives of some of the mostaccomplished teachers, creators and leaders. He walks us through their journey and how they've achieved meaning,connection, and purpose in their lives. It really makes you rethink your own definition of "the goodlife."  There's something so calmingand gentle about Jonathan's voice, and you can feel his authenticity andpassion in every episode.  This is anamazingly inspirational podcast that I highly recommend. Shout out to my mom,who introduced me to this show!

6. Mind Body Musings

Irecently started listening to Mind Body Musings and I'm obsessed!  It's rare that you listen to a podcast andfeel completely understood.  If you'reinterested in topics like self-love, mindset, personal growth, spirituality,and how these all relate to health and wellness, then this is the podcast foryou!  Author, life coach and formerfitness model, Maddy Moon shares her insight on aligning mind, body andspirit.  Maddy's kind of like a wise,older sister, encouraging and pushing you to reach your full potential andletting you know that everything is gonna be just fine.  She does a combination of interview style andsolo session episodes, that are always full of real-talk, humor, andmotivation.

What are your favorite wellness podcasts?