WTA Members share 19 Wellness Everyday Tips to help make 2019 THE year of better health. #19wellnesstipsfor2019
#1 Adopt a mantra for 2019. We know words can provide positive affirmations and act as reminders to take action. Choose a few words that resonate with you, how you wish to feel, a goal you want to work on and an outcome you want achieve. Words are powerful symbols of thoughts, so choose those that will help you to stay calm, peaceful, and committed to your goals and your wellbeing. ~ Madeleine Marentette founder of Grail Springs Retreat for Wellbeing
#2 Allocate quality time for yourself. Give yourself time outs throughout the day to reduce stress, recharge and think more clearly. Take an intentional break to breathe deeply, meditate, stretch, even if only for a few minutes each time. By making these “productivity pauses” a daily habit, you’ll increase efficiency and wellbeing. You’ll accomplish more with less effort. ~ Peggy Sealfon Personal Development Coach & Author
#3 Know your dosha. According to the ancient life science of Ayurveda, the universal life force manifests as three different energies, or doshas, known as vata, pitta, and kapha. We are all made up of a unique combination of these three energies which constantly fluctuate according to one’s environment, diet, age and many more factors. Knowing your dosha can help you find balance. ~ Kimberly Rossi, Director of Spa & Business Development at The Art Of Living Retreat Center & Shankara Ayurveda Spa
#4. Look to lemongrass tea as an herbal remedy. Mexican folk medicine calls for the tea to calm nervous disorders, Brazilians prescribe it to treat digestive problems, and Amazonian cultures regularly drink the tea as a natural sleep aid. ~ Linden Schaffer founder of Pravassa Wellness Travel
#5 Keep a journal of what you eat throughout the day and how you feel after you eat. This process will help you to be aware of what you are eating and it will help you to begin understanding the way certain foods affect your body and your energy level. Heidi Smith, founder of the Integrative Wellness Studio
#6 Make moving the body, working the muscles and rotating the joints a daily habit. Injuries often happen when the joints/muscles are suddenly loaded with a weight they have not been trained to handle or when the body experiences a range of motion that is ‘outside’ the daily habits. ~ Lily Eslahjou – Fit Tips is a wellness educator and practitioner who specializes in movement therapy for chronic pain.
#7 Don’t “diet.” Restricting what you “can” or “can’t” eat doesn’t feel good (nor does it “work” in attaining health or long-term weight changes). Instead, eat plenty of plant-based foods and eat mindfully and intuitively by paying attention to “hear’ the body’s cues of hunger and satisfaction. Shiri Macri, MA, LCMHC is Clinical Director at the Women’s Center for Binge and Emotional Eating at Green Mountain at Fox Run
#8 Spend time in nature. For instance, “forest bathing” is a concept that is not just about taking a relaxing walk into the woods, but revolves around the power to heal through breath work, meditation, bathing ourselves in negative ions, electric-magnetic frequencies of the earth, the simple natural environment that benefits our health and wellbeing when immersed in all of the above. Madeleine Marentette founder of Grail Springs Retreat Center for WellBeing
#9 Find a Work/Life Balance. Look for three simple ways to increase productivity so you can leave work on time and pursue that hobby you’ve always dreamed about. ~ Kamalaya Koh Samui
#10 Take time for brain health. What’s the best way to keep a muscle healthy and strong? Challenge it. The same can be said for your brain, and certain types of activities do a particularly good job of keeping your mind and memory vibrant. Activities such as crosswords, piano playing or taking a dance class require a certain level of mental gymnastics that can “light up” different regions of the brain, encouraging not just the number of interactions between your neurons, but the strength of those connections. ~ Richard Carmona, M.D., M.P.H., FACS 17th Surgeon General of The United States and the Chief of Health Innovations at Canyon Ranch.
#11 Rev up your metabolism. For instance, with a session of high intensity interval training (HIIT) every other day. HIIT is an excellent means to increase your resting metabolic rate for at least 24 – 48 hours after a single session. Be sure not to race through your reps while the muscle is lengthening. Slowing down the speed of muscle contraction helps promote better muscle growth. – Scott Silveira, Exercise Physiologist, California Health & Longevity Institute
#12 Eat with the seasons – Eating with the seasons is essential for wellness. Each season has certain characteristics that create changes in our bodies. We should learn to balance those seasonal changes with our lifestyle and food. It is not a coincidence that nature provides at that same moment the antidote: wonderful fruits and vegetables with the balancing effect we require for each season. At the same time, we each have a unique body type that might be impacted differently by each season. Learning about your body type and how it reacts to each season will help you reap the benefits of the season, while controlling any unbalancing side effects. ~ Shivani Schneider, Co-Founder, Eupepsia Wellness Center.
#13 Practice active appreciation. This is about more than just an inner focus on gratitude, which is also beneficial. Practicing appreciation is about giving voice to your gratitude and extending your thanks to the people, moments, and experiences that shape your days for the better, and maybe even, the worse. The moments may be fun, they may be frustrating, but they can all remind us about what’s important, and teach us valuable insights that support our well being. So, don’t just think your appreciation, say it. The thanks may even come back your way. — Ben Perlo, Managing Director, G Adventure
#14 Develop a new hobby in the outdoors. Create a new hobby that will develop a habit of adding time in your daily routine to spend outdoors. This may include going for a run or walk, riding your bicycle, flying a kite, going for a swim, fishing or gardening. A new outdoor hobby will make it easier to have a goal this year to spend some time out side in nature each day. Your body and soul will benefit! ~Kathleen LeSage, New Life Hiking Spa
#15 Quench with water-based foods. Drink water when you are thirsty but don’t feel like you need to overload on water as eating fruits and veggies (at least five servings a day) will give you plenty of hydration. Dishes such as salads, lentil soup, baked sweet potato or a handful of berries – are all high in water content. ~ Kimberly Gomer Director of Nutrition at Pritikin
#16 Eat gluten-free and dairy-free. By eliminating the most common allergens, you could significantly increase your energy and vitality. Try it for just one week and see if you feel the benefits. Jocelyna Dubuc founder of Spa Eastman and their signature Tonique Cuisine.
#17 Clean and Clear the Clutter: It’s important that a home as a sanctuary. It is where we spend most of our lives, and is the only environment we can truly control. It is interesting to note that our home, office and even the interior of our car is a reflection of how we might be thinking and feeling at a particular time in our life. Is your personal space organized, clean and inspiring, or is it in disarray, unclean and uninspiring? You may not recognize it, but your personal space may be adding to your stress. Take a day or two this month to address one space at time, which can be therapeutic in itself. Purge, donate, toss, clean, organize and smudge. Breathe new life in to the space, allow in some fresh air, and get things in order. This is highly beneficial to clearing a cluttered mind, enabling us to relax, be in the flow of creativity, and deal with issues more efficiently when they come up. ~ Madeleine Marentette founder of Grail Springs Wellness Retreat for Wellbeing
#18 Get enough sleep. Everyone knows that to manage your weight you must eat right and exercise. But could there be something that might actually make easier or more likely to eat better and move more? There is…and it is sleep. Lack of sleep can influence the production of hormones that directly affect appetite. People who are chronically tired are less likely to exercise regularly and more likely to spend more time watching TV, on the computer or pursuing other sedentary activities. They are also less likely to spend time planning for and preparing healthy meals. To optimize weight loss, you need to sleep. ~ Bob Wright, Director of Education Hilton Head Health
#19 And, finally….start planning your next vacation. Studies show that vacations improve cognitive flexibility in the brain and increased creativity as you are using different synapses when you make new memories. ~ Linden Schaffer, Founder at Pravassa