Wellness Tips

A healthy habit a day keeps the doctor away.
— melamcnew

Wednesday, May 23: Add turmeric to your diet. Turmeric originated in India and other Southeast Asia countries. According to Dr. Axe's website, turmeric may slow or prevent blood clots, reduces depression symptoms, fights inflammation, boosts skin health, may outperform common arthritis drugs, could treat or prevent certain cancers, may help manage diabetes, combats obesity, supports management of inflammatory bowel disease, may regulate cholesterol, works as a natural pain reliever, and aids in detoxification! We love adding it to our bone broth, stir-fries, and soups!

Monday, May 21: Eat more beans! They're a great source of protein and dietary fiber making all sorts of beans a staple in our diets. Try kidney beans, pinto beans, refried beans, great northern beans, black beans, navy beans! 

Thursday, May 17: Be inspired and in return inspire those around you. Surround yourself with energetic people. Not necessarily someone who doesn't shut up or can't sit still. Engage with people who stimulate your mind to think about new things, new perspectives, new avenues of thought. 

Wednesday, May 16: Listen to podcasts. There's a podcast on everything. Think about things you want to learn more about. Things you don't have a clue about. Anything! Listen to a podcast instead of the radio on your drive to work. Working out. Taking a shower. It's a great way to integrate more learning.

Tuesday, May 15: Get a workout buddy. It's a great way to stay motivated on days when you don't feel like working out. Sometimes, it's nice to workout alone. Other days, it's nice to have someone beside you. Pushing you. Encouraging you. Motivating you. It's a great way to spend time with friends while doing something productive for your body!

Monday, May 14: Experiment with adding spirulina to your diet. We just started buying pure spirulina from the farmer's market. According to Dr. Axe's website, this blue-green superfood has detoxing properties, fights candida, improves HIV/AIDS, prevents cancer, lowers blood pressure, reduces cholesterol, lowers chance of stroke, boosts energy, aids weight loss, and alleviates sinus issues. 

Wednesday, May 9: Do something each day that's out of your comfort zone! You don't learn anything new from doing things every day that are familiar to you. Branch out. Try new things. Meet new people. Explore new areas. Say yes to things you would normally turn down. 

Tuesday, May 8: Consciously incorporate not attaching expectation and judgement to every thing, every person, and situation in your life. Everything doesn't have to be full of weight. Lighten up. Let life flow. Live free. Don't let the small things affect you. Attach less and have more energy for the present moment. 

Monday, May 7: Make time each day to sit in stillness. Prayer. Meditation. Doing nothing. Whatever you want to call it. Take time away from the noise of the day: people, emails, calls, texts, Netflix, etc. Simply be with yourself in a quiet place. Allow your mind to take time for itself. 

Friday, May 4: Look into adding fermented foods to your diet. Fermented foods contain live probiotics that help your gut and entire body function smoothly. Try sauerkraut, kimchi, kefir, kombucha, yogurt, or miso soup! 

Thursday, May 3: Seek out ways in the community to volunteer your time. We volunteered at Project Angel Food for the first time today in Hollywood. We prepped and cooked meals for people with diseases like AIDS, kidney issues, and diabetes. Feels great to give back! Simply Google "volunteer opportunities near me". 

Wednesday, May 2: Give a hug today. There doesn't have to be a specific reason. Humans don't need to be sad or down to receive a hug.  You never know how a simple act of kindness  can change the course of someone's day. Not only does it positively affect someone else, but you'll reap the benefits, too! 

Tuesday, May 1: Start the month by writing down intentions and goals. What do you want to do more of? What do you want to do less of? What emotions are you going to manifest? What shifts need to happen? How much money do you want to save? What are you wanting to accomplish? Be clear about these things and jot it down.  

Monday, April 30: Make time to have fun. It's equally important to carve time out of the week for leisure activities. Have a movie night with friends. Go see a local show. Go skydiving. Rent bikes on the beach. Buy a canvas and paint. Interact. Spend time alone. Enjoy yourself!

Friday, April 27: Explore different diets. All our bodies require unique dietary requirements. You don't know completely know what works for you until you explore the paths. Do your research. Don't dive into a strict diet. Listen, respond, and adapt to how your body digests food. 

Thursday, April 26: If you're looking for a protein-packed, nutrient dense snack: Beanfields Chips. You can get these at Whole Foods. There's more information on the chips under our "Food" tab. 

Wednesday, April 25: Add raw, unrefined apple cider vinegar to your diet. Our favorite brand is Bragg's! Take a shot for a natural energy boost, candida cleanse, detoxification, and blood sugar balance. You can use it in your hair for shine or on teeth for stains. It's also a great household cleaner!

Tuesday, April 24: Spread love. With everyone. Your roommate. The cashier at the store. Your waiter at brunch. The person stopped next to you in traffic. The person you pass on the sidewalk. The receptionist at the doctor. Don't be selective. Be warm. Let anyone who crosses your path be better for it. 

Monday, April 23: Eat a variety of foods. Don't rely on the same foods every single day. Try to switch it up at each meal. Add grass-fed beef, lamb, or fish if only eat chicken for protein. Try new veggies like bok choy, radish, and eggplant. Throw flax and chia seeds in soups and salads. Drink coconut water and herbal teas. 

Friday, April 20: Stay learning! There's always room to learn more. Dig deeper than what is presented to you. Research things you're interested in. Things that confuse you. Things that make you mad. Things that inspire you. Stay thirsty for knowledge!

Thursday, April 19: Take time to look at your surroundings. Scan the room you're sitting in, the road you're driving on, the path you're walking on. Instead of immediately pulling out your phone to scroll through social media or check emails, truly observe. What are the colors? Shapes? Designs? Patterns? Textures? People? Plants? Scents? Temperature? Vibes? What is around you that you haven't noticed before? 

Wednesday, April 18: Add organic nuts and seeds to your diet. They're a great way to satisfy hunger and nutrient packed. Our favorites right now are pepitas, almonds, hazelnuts, walnuts, and sunflower seeds!

Tuesday, April 17: If you're looking for a great all natural moisturizer for the body, face and hair: AFRICAN SHEA BUTTER. We just started using this and it's amazing. We order ours from Amazon. The color of raw, unrefind shea butter is yellow. 

Monday, April 16: If you bring your smartphone and other devices into your bedroom when you sleep, be sure to at least disconnect from wifi and bluetooth. Not many think of the effects the signals and radiation have on our bodies. Your bedroom should be a place to unwind, relax, rest, and rejuvenate. 

Friday, April 13: Support those around you. Ditch the negativity. Create an aura that naturally builds up anyone who comes into contact with you. Support others more and watch how much more supported you feel. 

Thursday, April 12: Live in a state of gratitude. The reality is we never know when our last moment here on Earth is. Be grateful for every experience and feeling in the present moment. Align yourself right when you wake up by simply saying THANK YOU. 

Wednesday, April 11: Be in nature. Don't lose sight of the importance of the natural world. Take hikes instead of the gym some days. Walk through a forest. Play in the grass with bare feet. Soak in natural springs. Go mountain biking. 

Tuesday, April 10: Say yes to new experiences. Routine is a great thing. Spicing up life with experiences you haven't had before is also a great thing. Say yes to a weekend road trip instead of Netflix on your couch. Say yes to a new dinner spot. Say yes to hanging out with someone outside of your circle. Say yes to a spontaneous date. You never know what you'll learn!

Monday, April 9: Make sure you get a little direct sunlight every day. Sun exposure creates Vitamin D in the body. The sun kills bad bacteria, boosts mood, increases calcium absorption for healthy bones, balances blood sugar levels, and enhances the immune system. Many sunblocks have harmful chemical in them. Nothing wrong with catching a few rays!

Friday, April 6: Try a 24 hour sugar detox. We're on our second day of sugar detoxing. You don't realize how much sugar you consume until you consciously remove it. Read nutrition labels. Fruits are nature's candy. While they are packed with health benefits, it's good to give your body a break from time to time. 

Thursday, April 5: Have we mentioned bone broth lately? Bone broth is something we have in our fridge every single day. We sip a cup in the morning with a pinch of turmeric and cayenne. It's easy and cheap to make it yourself. Or you can get it at your nearest health food store. Make sure you get organic.  Bone broth promotes healthy joints and skin, heals the gut, detoxifies and prevents inflammation. 

Wednesday, April 4: Read nutrition labels. Instead of grazing the grocery store aisles and throwing whatever looks good into the kart, take a moment to read what's inside of the item. Check how much sugar. Check how much sodium. Check to see if there's any key nutrients. Check the listed ingredients for harmful chemicals and additives. 

Tuesday, April 3: Make sure the first thing you put into your body after waking up is warm. Try to avoid drinking ice cold water or a frozen smoothie first thing. Make sure it's warm lemon water or herbal tea to help wake your system up. 

Monday, April 2: Know that you won't feel your best every single day. And know that is okay. Don't get discouraged. Take it moment by moment. When you're feeling down or off, know that it's only temporary. We aren't always going to feel down. Just like we're not always going to feel happy. Ride the emotion wave of life appreciating the highs and the lows. 

Friday, March 30: Call a friend you've been out of touch with today! It's easy to get caught up in our day to day schedules. It might be exactly what they need and exactly what you need. Connecting with old friends gives you a new and old perspective at the same time. It's nice to communicate with people who know you. You can chat about history and catch up on the current. Flowing friendships are essential!

Thursday, March 29: We have recently been looking into the "Blood Type Diet". These diets tell you specific foods you should add or subtract based on what your blood type is. We are still experimenting and learning more about this. We encourage everyone to find out their blood type and do some research! 

Wednesday, March 28: If you suffer from digestive issues (diarrhea, constipation, leaky gut, etc.), cleanse your colon. The colon plays a huge part in eliminating waste from the body. Ways to do this at home: warm lemon water and sea salt or ginger tea. Sip periodically throughout the day. If you want to take it further, look into getting a colonic.

Tuesday, March 27: Ditch heavy, processed salad dressings. Instead make your own. Try mixing apple cider vinegar, lemon, olive oil, crushed garlic, and sea salt! 

Monday, March 26: Let go of the need to always defend your point of view. If someone says or does something that doesn't align with what you believe, use the experience to observe. What makes the other person believe this way? Do you see where they're coming from? Everyone believes what they believe for a reason. Instead of using a combative method when it comes to views, take the time to understand why each person is unique in their belief system.

Friday, March 23: Go check out your local plant nursery. Adding a plant or two to your house not only boosts wellness but they make beautiful decorations!

Thursday, March 22: Make sure you're eating different colors. At times, we've gotten in ruts eating only greens. Don't forget the purples, oranges, reds, blues, and yellows. Challenge yourself to eat every color one day this week. Example: A handful of blueberries and a green smoothie for breakfast. Steamed beets and carrots for lunch. An apple for mid day snack. Squash and beans for dinner. 

Wednesday, March 21: Be up front with how things make you feel. There is no point in carrying around extra emotional weight. If you heard someone said something negative about you, ask them. If a family member is crossing boundaries, let them know. If a coworker makes you feel uncomfortable, talk to your boss. If your significant other isn't holding up their side of the relationship, communicate what could be improved on both sides. Express instead of contemplate. 

Tuesday, March 20: Wake up before the sun rises. Challenge yourself to get up and moving this early at least a couple days a week. There's a certain stillness when you rise before the sun. This is a great time to journal, meditate, pray, do morning yoga stretches, sip tea, or anything you'd you like to do before the actual to-do list begins. It's a great time to spend alone, center yourself, and set your intention for the day undisturbed. 

Monday, March 19: Stay hydrated. Make a conscious effort to drink more water. Try to drink water outside of meal times so the liquid doesn't dilute digestive fire. Drinking a full glass right when you wake up jump starts the day. When you feel hungry, try drinking a glass of water. Assess how you feel after. Sometimes we think we're hungry when we're really dehydrated. 

Friday, March 16: Do something you've never done this weekend. Go to a local museum. Sign up to volunteer. Google a new recipe for dinner. Attend a group fitness class. Go skydiving. Life is all around us waiting to be experienced! Ditch the Netflix for a change and go explore!

Thursday, March 15: Start your day with a glass of warm water. This is the simplest way to flush your body from overnight toxins and wake up the digestive system. Ideally, a bowel movement should be right around the corner. Our bodies aren't ready to digest heavy proteins and carbs right after waking up. Ease into it. Hold off on the cheesy eggs, sausage, and biscuits and gravy. Form the habit each day and wait at least 30 minutes before eating. You can add a splash of lemon or pinch of sea salt to the warm water! 

Wednesday, March 14: Communicate and connect with your family. Traveling home to Indiana today, we encourage everyone to make time for the people who have been around you since the beginning. Family relationships aren't always smooth, but it's important to make an effort in a way that's healthy for both sides. Family has the power to teach us things about ourselves, our upbringings, and the world we perceive in general. Reach out to at least one family member this week!

Tuesday, March 13: Try to give yourself at least a 12 hour window from dinner to breakfast. For us, we typically don't eat past 7 P.M. Set a goal to not eat dinner past 8 P.M. No breakfast until 8 A.M. Once you get in the habit of fasting for at least 12 hours, you can gradually lengthen your fast time. Fasting gives your body a break from constantly digesting food and allows it to focus on other aspects. Skip the late night snacks!

Monday, March 12: Make sure your actions align with your words. If you tell people you care about them, make time to spend with them. If you say you're going to stop eating junk food, stop buying it or even keeping it in your house. If you say you need to workout, buy a gym membership or get a gym buddy. If you say you're going to be a better person, meet each decision of your day with integrity. If you say there are toxic relationships in your life, remove the source. Allow each day to flow with harmony!

Friday, March 9: Stop and take 3 deep breaths with breakfast, lunch, and dinner. Slowly inhale for the count of 1, 2, 3. Hold your breath at the top for a couple seconds. Exhale slow, steady, controlled. Try to breathe out for 6 seconds (double what you breathed in). Deep breathing is connected physical, mental, emotional, and spiritual wellness. You don't have to be in a meditation or yoga class to simply breathe. We have this tool available to us at any given time. Stop and breathe today! Your body will thank you! 

Thursday, March 8: Perspective shift. Make the conscious effort today to stop worrying and stressing about what you don't have and be grateful for what you already do have. Instead of complaining you don't have extra money to spend, be thankful you paid your bills on time. Instead of sulking because you're not in a relationship, be thankful you have friends you can count on. Instead of complaining about life, be thankful you're given the capacity to explore every single day. 

Wednesday, March 7: Limit snacking. This is something we personally deal with daily. When we constantly eat throughout the day, our bodies don't finish digesting what we previously have eaten. We need to give our stomachs a chance to empty before the next meal. You should only snack when you're 100% hungry between meals. Not bored. Not sad or mad. Not while you're watching Netflix. If there's a 5 hour gap between breakfast and lunch, grab a handful of nuts or whole fruit to energize.

Tuesday, March 6: If something or someone makes you hurt, take time to explore the emotion. Turn inward. Don't immediately allocate blame and judgment. Take time to understand what you're feeling. Be receptive and thankful for the capacity to feel. So many times, when we've felt hurt ,we turn to the closest thing to mask the emotion. A temporary bandaid. Instead, take the necessary steps to assess the wound, cleanse it properly and let the natural healing cycle begin. It stings at first, but never doubt the human body's capability of repairing. Each time you lean into this emotion and learn, you're better equipped to handle the next thing life throws at you. 

Monday, March 5: Go natural with your lotion. Use coconut oil instead of heavy fragranced, chemical infused lotions. In many commercial lotion products, there are hormone disrupting chemicals linked to various forms of cancer. Believe it or not, some of the chemicals in your lotion are used to clean your car engine as well. Be aware of the ingredient list. Unrefined virgin coconut oil is the perfect replacement. Leaves skin moisturized and soft! 

Friday, March 2: Cut back on social media stalking. You and your ex significant other/friend ended things for a reason. Assess how seeing their posts make you feel. If it's not uplifting and positive, ditch the habit. Anytime you feel like going to their page, replace it with a different habit. Get the urge to re-watch their Snapchat story? Do 20 jumping jacks instead. Getting sucked into an Instagram black hole? Take 10 conscious, deep breaths in and out. Thinking about deciphering their tweets? Turn on your favorite music and move around. There's no benefits in letting another person's social media feed dictate a negative emotion or mood for your day. 

Thursday, March 1: Drink more water! We have our gallon jugs. Over the past week, we've even realized we have slacked off our water intake. Make consuming water a priority. Warm water should be the first thing to touch the digestive system in the morning. Drink consistently throughout the day. Try not to drink water 30 minutes prior to meals, during meals, and 1 hour post meals for optimal digestion. 

Wednesday, February 28: Switch up your workouts. It's nice to have a routine, but don't be afraid to get out of your comfort zone. If you're doing heavy weight 5 days a week, throw a yoga or pilates class into the mix. If you're running on a treadmill every day, try a spin class. Cardio kickboxing. CrossFit. Zumba. Jog outdoors. Box jumps on a bench in a park. Chin ups on monkey bars. Find something new to incorporate every week!

Tuesday, February 27: Try an essential oil bath. We are big bath fans! Go to your local health food store and grab a couple of your favorite oil scents. Fill up your tub with water and put a few drops of each into the bath. Our favorite blend is: 1 tablespoon of coconut oil, 5 drops of ylang ylang, a couple drops of peppermint or eucalyptus, and magnesium oil! So relaxing, sensory, and soothing physically, emotionally, mentally, and spiritually!

Monday, February 26: We're doing a 24 hour liquid fast today! Feeling a heaviness in your body? No appetite? Gas and bloating? Overeating? Irritable?  Mood swings? Drink too much ? All great reasons to partake in a liquid fast. Today, we began with warm fennel tea: a natural laxative. Next, we sipped a cup of bone broth with collagen protein. We bought 3 juices and 2 refreshers. 2 green ones. 1 almond milk and dates blend. Our refreshers are lemonade activated charcoal and coconut water. Give your digestive system a rest and a chance to reset!

Friday, February 23: Stay up on self-care. It's easy to lose this on the priority list. "Oh, this is good. I'm working extremely hard," we've thought to ourselves. But there's a difference between invigorating work and running yourself into the ground. Be sure you're prioritizing sleep. 6-8 hours. Set aside minutes each day to breathe deeply. Drink more water. Engage in conversations that spark creativity. Listen. Move more. Get a massage. Try acupuncture. Learn about your chakras. Stretch. Invest in yourself! 

Thursday, February 22: Make sure fresh, whole fruit is part of your diet! Ditch the sugary, processed fruit juices and fruit snacks. Enjoy an organic apple, pear, or banana. Enjoy a cup of pomegranate seeds or a handful of raisins! Make sure your fruit is organic or buy some at the farmer's market. Set a goal to eat a serving of fresh fruit at least every other day. 

Wednesday, February 21: Try taking a step back from attachment. It's not necessary to attach a meaning to every single person, place, and thing in our lives. We forget to just take in the experience and interaction for what it is. Are the attachments in your life progressing you or hindering you? Instead of having preconceived expectations, let go of that sense of power and control. Step into the present moment. Weren't able to max out on the weight you wanted in the gym? At least you're at gym to begin with. Ate a little too much at lunch? Make sure you eat a nurturing dinner. Bestie promised to call and didn't? Reach out. 

Tuesday, February 20: Ditch typical bottled water. It's wasteful to buy packs of bottled water. It fuels the fire of an unsustainable industry that truly wreaks havoc on the environment. Instead, buy yourself a faucet filter or reusable water bottle. We have colorful gallon jugs that we refill each day at the WaterPlant!

Monday, February 19: Understand there will be days you don't feel 100% and that is OKAY. Some days, we wake up and feel a little off. A little overwhelmed. A little under the weather. A little sad. A little indifferent. Don't pressure yourself into flipping one of these emotions into something else. Something you think you should be feeling. Take time to lean into the emotion, explore it,  and get to know it. Next time you feel it, you'll be better equipped to deal with it. 

Friday, February 16: Take in your surroundings. Stop and look at the next tree you pass. Watch a bird fly across the sky. Take in the hues of green grass. Admire different plants and flowers. Don't take for granted what's living around you. There's so much to learn from nature. 

Thursday, February 15: Assess relationships with your family. For us personally, there have been times we don't even think about the effects family interactions have on us. Positive or negative. It's family! But it's important to keep a mental note. Just because someone is family doesn't mean they should have free reign with your emotions. Do the majority of interactions uplift you? Motivate you? Challenge you to be better? Inspire you? Support you? Comfort you? Push you? If not, start the conversation. Make sure your blood line is fueling your inner fire and not trying to put it out. 

Wednesday, February 14: Spread some love today. To yourself. To your relationships. To your pets. To your community. To the universe. Valentine's Day should be a reminder to share love each and every day.

Tuesday, February 13: Say what you need to say. Yes, turn on the John Mayer song. Stop replaying imaginary moments in your head. Instead, say it. Just like tears, holding back words that need to be communicated feels like fervent water hitting a dam that isn't equipped to deal with the pressure and force of the water. Removing the dam allows energy to flow forward. It may be into the unknown, but it's no longer stuck between two sides. Worst case, the other person isn't on the same page. Reassess and get on with it. Best case, it puts a clear path of communication with the person. Be genuine and delicate. And never allow weight to build on your chest. 

Monday, February 12: It's normal to cry. It's natural to cry. Sometimes, we find ourselves holding back tears. Pushing emotions down deep within us. Putting on a "strong" front. We realized crying doesn't make you weak. It gives you a chance externally release an inward buildup of emotion. Just like the body relays us messages about what we eat. Are fresh veggies or a Big Mac digested better? Did the Snickers or fresh apple nurture your cells? Same goes for emotions. When you feel like crying, it's your body relaying the message that there's something inside that needs to be released, expressed! Don't fight it! Cry and think about what you're feeding yourself emotionally. Is it healthy for you? 

Friday, February 9: Set intentions. Wake up and start your day by simply closing your eyes. Think about what you want from your day. Quietly say it out loud and visualize. Your goals don't have to be extraordinary. "Listen". "Connect with old friends". "Drink more water". "Peace". "Say thank you." "Tidy up". "Laugh". "Move my body". "Observe". Throughout your day, you can always refer back to your intention to stay on track! 

Thursday, February 8: Reduce judgment. Replace with empathy. Observe life through a neutral lens. Judging a person or a circumstance has no positive effect on you individually. So what's the point? If you find yourself constantly judging everything around you, chances are you fear being judged yourself. When we can let that go, we open up endless opportunities to live freely as your true self. Everyone is different! Find the joy in diversity. Anytime we feel judgmental thoughts or words arriving, we simply whisper "no judge, no judge, no judge" to create judge-free habit. 

Wednesday, February 7: Set aside one day this week. Challenge yourself to not eat anything processed the entire day. Instead of cereal, cook fresh oats sweetened with dates and figs. Instead of canned veggies, buy fresh produce. Steam with water and ghee or stir fry with coconut oil. Instead of sugary fruit juice, bite into a whole apple or pear. 

Tuesday, February 6: Don't take everything personal. In relationships, friendships, workplace.  Let it go. Allow yourself to be light and fluid. Sometimes people's actions have nothing to do with you. It just happens to be collateral damage. Humans are constantly growing and transitioning. Mistakes happen. Try seeing them as a growing factor for the other person instead of self-pity. Perspective shift: Instead of thinking about how their actions affect you, think about how they're feeling or what they're going through. 

Monday, February 5: If nothing else, start your mornings with fresh warm water. Water should be the first thing to hit your digestive system after a night's sleep. It wakes your internal organs up just like your alarm clock woke you up to start the day. Feeling adventurous? Add freshly squeezed lemon juice or a teaspoon of organic raw honey or a pinch of turmeric. 

Friday, February 2: We've been ending our evenings with a simple, self-given foot massage. We take cooling coconut oil and mix it with magnesium oil. Put it on your feet and rub! It promotes circulation, relaxes the body, activates the immune system, and has the ability to relieve many pain disorders. You can find out more information by googling "Ayurvedic Foot Massage". The foot feels the foot when it feels the ground. -Buddha

Thursday, February 1: Limit your intake of added refined sugars. Processed fruit juices and breakfast cereals can be the worst. Be sure to read labels! We absolutely love the sweet taste so we've added more naturally sweet foods to our diet. Try dates, figs, raisins, apples, pears, and coconuts! 

Wednesday, January 31: It's the last day of the first month of the new year. Take the day to assess what you did well this month. Did you meet your goals? Did you try something new? Did you nurture the relationships in your life? Did you take care of your body, mind, and soul? What small tweaks can you make for the month of February? Don't try to change everything at once. Maybe you limit eating out in February and cook with whole foods more. Maybe you set  aside a Saturday morning to volunteer in the community. Maybe you add a 10 minute walk to your morning routine. Make each little decision nourish you!

Tuesday, January 30: During the cooler months, be sure to add warm, soothing foods to your diet. Raw foods are great and cleansing, but they're harder to digest. Steam veggies in ghee or coconut oil. Drink herbal teas. Enjoy a cup of bone broth. Heat up some almond milk and add a pinch of cinnamon. 

Monday, January 29: Try eating fruit separate from other food. We've been learning that fruit is best digested when eaten alone. Give yourself 30 minutes to an hour before eating anything else. We're experimenting with this idea right now! We will do a post when we know the subject thoroughly! 

Friday, January 26: Do things on the weekends that nourish you. It can be nice stepping out to a club with your friends on Saturday night, but going out every weekend and getting drunk isn't the path toward wellness. Take the time to plan out weekend activities that better you as a person. Tonight, we are headed to the Griffith Observatory! 

Thursday, January 25: Invest in yourself by getting a monthly massage. If you don't have extra money to spend, exchange massages with your significant other, best friend, or family member. It's a great way to relieve pain, boost immunity, lowers depression, boosts muscle recovery, and relaxes the body.  Rub with coconut oil or lavender. 

Wednesday, January 24: Breathe! Inhale through your nose. Exhale through your mouth. Inhale through your nose. Exhale through your nose. Breathe in for 3 seconds. Exhale for 3 seconds. Take notice of the one thing you have control over. Everything begins with the breath. Become aware of it. Let it uplift and nurture your mind and body. Deepen and explore. 

Tuesday, January 23: Get a journal. Even if you only write an entry once a week to start, it's worth it. There is nothing like opening a journal from  6 months ago, a year ago, 5 years ago and being transported back to that moment. It's powerful. Your experiences, thoughts, emotions are worth it!

Monday, January 22: Add a big, yummy salad to your daily mix. Many times, salads are ruined by an overload of  processed dressings and no nutrient croutons. Salads can be diverse and filling. Today, we made a big salad for lunch consisting of: kale, Japanese sweet potatoes, basmati rice, black beans, mung beans, adzuki beans, cottage cheese, raisins, dates, cilantro, dill, and olive oil. Everything 100% natural and taste in every single bite. 

Friday, January 19: We did a 24 hour juice cleanse yesterday. They're helpful for us if we've been overeating, eating a lot of meat, or going through an unbalanced relationship with food. Juice cleanses give your digestive system a nice little break from constantly breaking down everything we eat. Pick a free day and challenge yourself to give up solid food for 24.

Thursday, January 18: Reach out to 5 people today. Tell them something they're amazing at and how it impacts your life. Sometimes the people we love most don't even realize the impact they have. Sometimes, kind and real words are exactly what someone needs to hear on a random Thursday morning. Connecting with people you care about is such a vital aspect of health and wellness. Simply, "Hey ____. I was in traffic today and felt my road rage boiling. I thought of you and the way you carry yourself, calm and level-headed, no matter the situation. It's inspiring." 

Wednesday, January 18: Invest in a couple house plants. Homes are filled with chemicals if you're not careful. Cleaning supplies, laundry detergent, mattresses, furniture, garbage bags, fragrances, and electromagnetic frequencies like WIFI are just a few things that cause toxin buildup. A couple house plants are an easy way to cut down and eliminate toxins for purified air.  

Tuesday, January 17: Eat more kale. It's not just for LA people posting to Instagram. It's high in fiber which keeps the digestive system flowing smoothly and eliminating. Kale is high in iron which transports oxygen through the body and aids in red blood cell formation. Kale has more iron than beef! Kale is packed with vitamins and antioxidants. Kale is detoxifying and anti-inflammatory. Eat it as a salad, in smoothes, steamed or sauteed! 

Monday, January 16: Surround yourself with people you respect. Positive people. People who motivate you. People who inspire you. People who support you. People who love you for who you are. People who challenge you to be better. People who make you laugh. Time shouldn't be spent gossiping, in competition with one another, or in isolation. If you've graduated college, your life shouldn't be "drama" filled. You become similar to the people you spend the most time with. Look at the people in your life and assess whether that's a good thing. 

Friday, January 12: Set your alarm this evening for 10 minutes earlier than you did today. We wake up around 6:30 a.m. every morning. It's nice getting up, sipping yerba mate, writing, discussing our goals for the day, and having some yummy oats with dates, figs and raisins (you can even slip in some ghee!). Wake up with enough time to align your morning with what you want out of your day instead of running out the door with one shoe on and a breakfast bar hanging out your mouth. 

Thursday, January 11: Be willing to learn. We don't know everything. You don't know everything. Your Harvard graduate best friend doesn't know everything. Keep an open and eager mind. Read more. Actually listen when people talk. Surf the web. People watch. Take a class. Go with your friend to a church that is not your religion. Engage in conversation with the cashier. See what else is out there besides what you already "know"!

Wednesday, January 10: Experience with limiting your meat consumption for a week. No, we're not saying never to eat a burger or steak ever again. However, if you've never given your body a break from meat, you don't even know how it feels. According to the FloraLiving app, it takes about 2,500 gallons of water to create one pound of meat. Up the veggies this week!

Tuesday, January 9: Add aloe vera juice into your diet. Ancient Egyptians used to drink it to treat burns and infections. Cleopatra and Nefertiti used it as a beauty enhancer. Alexander the Great used aloe vera to treat his soldiers. It's often referred to as the "The Medicine Plant" and "Plant of Immortality". It lowers inflammation, aids digestion/constipation, and promotes immune function!

Monday, January 8: Disconnect from the social media every now and again. Refreshing your Instagram and Twitter throughout the day adds up. Set a couple days a week to delete the apps from your phone so you're not tempted to aimlessly scroll. Instead, fill your spare moments with learning a new vocab word or calling a loved one. 

Friday, January 5: Make sure you're having at least one bowel movement a day. If you're not, research ways to get your digestive system flowing. For optimal health, our bodies need to be eliminating daily. 

Thursday, January 4: Take deep breaths. The breath is the life force. The power in simply breathing in and out with awareness is highly underestimated. Stuck in traffic? Take some deep breaths. Obsessing over your ex's new Insta post? Take some deep breaths. Forwarding your mom's 5th call today? Deep breaths!

Wednesday, January 3: Don't always fear the feeling of suffering. Suffering proceeds real growth and evolution as a human. A question to ask yourself: What am I willing to sit in suffering for? Instead of jumping ship as soon as uncertainty and the unknown begin to set in, take a moment to sit and look around. There's things to learn. 

Tuesday, January 2: Eat more whole foods. There are so many different diet fads and weight loss supplements out on the market. It can be overwhelming. Just remember, the more whole, organic foods you put into your body, the better you'll be. Opt for a juicy pair, a couple handful of nuts, or an avocado instead of a quick processed alternative. 

Monday, January 1: Congrats on another year around the sun! We encourage you to learn more about the cosmos. We sometimes forget there's far more out there than the routine of our daily lives. 

Friday, December 29: Say thank you more. Thank you for waking me up this morning universe, God, mother nature, Oprah, whatever you believe in! Thank you random guy for holding the door for me. Thank you mom for going through child labor. Thank you plants for filtering our air. Thank you friend for being you. JUST DO IT. SAY THANK YOU. 

Thursday, December 28: Try to incorporate veggies into every one of your meals. They're a great source of fiber. We need fiber to feel full. Veggies carry vitamins and minerals that nothing else can give you. We always have an assortment of veggies in the fridge so we can eat a variety with each meal we cook. 

Wednesday, December 27: Look at things from a different perspective from time to time. Today, we got stuck in an elevator in West Hollywood. We were leaving yoga headed to a meeting. We had just enough time to make it. We get on the elevator. It moves a foot and gets stuck. We waited in the elevator for the fire department for an hour. Instead of getting mad and freaking out, we accepted that the universe wanted us to stay put for that amount of time. We pulled out our books, popped a squat, and indulged in some reading. You can never control what happens next, but you can control how you react always!

Tuesday, December 26: With the new year approaching, use it as motivation to get clear about how you want to end 2017 and enter 2018. Drop the expectation of the whole "new year, new me". Just think about every day life habits that need tweaked. Maybe toss out the sugary breakfast cereals in 2018 and enjoy a yummy green smoothie. Maybe add a morning walk around your neighborhood before your day begins. Maybe cut off someone supplying you with negative energy. Maybe give more love to someone who deserves it. 

Friday, December 22: Make sure you're eating a variety of foods. Too much of anything can be a bad thing. We've learned that eating the exact same things every day doesn't work for us. It's important to make sure you're diet consists of diverse, colorful foods. A plate of salmon, beets, and brussel sprouts. A plate of falafel, sweet potato, and a kale salad with lemon and olive oil. Be sure to switch it up!

Thursday, December 21: Look into adding one fermented food into your diet. You might already be saying what the heck is that?! Simply put, fermented foods allow all the other food you eat to digest easier. So say you eat a big steak, that's a lot of work for your digestive system. Eating a few bites of sauerkraut/kimchi or taking a couple drinks of kombucha restore balance back to the good bacteria in your belly. It's worth it!

Wednesday, December 20: Take a moment at the beginning of each day to inwardly center yourself. After we get out of bed, everything external takes our attention: texts, emails, phone calls, traffic, radio, etc. Just take a few moments before you get out of bed and shut your eyes. Meditate, pray, or just set an intention for what you want to get out of the day. Say thank you for the chance to experience another day. This aligns your energy with the universe. 

Tuesday, December 19: Do one thing each day that makes you feel uncomfortable. We are able to learn things about ourselves when we're out of our comfort zone. We're not encouraging negative situations. Simply say yes to lunch with a new person. Enroll in that dance or art class class you've thought about forever. Try a new restaurant. Go to a museum. Call your ex best friend from college. 

Monday, December 18: Be okay with where you currently are. Many times, we get caught up in wanting to be this, working towards that. Take a look at yourself in the mirror. The person standing there right now reflecting back at you. What is that person going to do today, right now, to deepen their human experience and exploration? It's great to set goals to achieve, but don't forget that the present moment is the only thing that can propel you to reach them. 

Friday, December 15: Introduce herbs and spices into your diet. It seems can seem daunting, but the benefits are endless. Throw some cinnamon on steamed sweet potatoes. Add some turmeric into stir fries. Boil some filtered water and throw some ginger root and rosemary in. Top tacos with cilantro. Get creative. 

Thursday, December 14: Listen more. It's okay to shut the heck up sometimes. Shut your mouth and use your ears. You might just learn something new. 

Wednesday, December 13: Reconnect with nature. In our generation, we're from laptop to smartphone to ipad to tv. It's a vicious, never ending loop. While we're thankful for the way technology has innovated our world, it's important to take a step back and understand we evolved to be in nature. Schedule time at least once a week to go hiking, hit the beach, walk through a park. Simply walk through grass with your bare feet. 

Tuesday, December 12: Don't skimp on sleep! We used to take how many hours of quality zzz's we'd get every night for granted. Trust us when we say it has to be a priority. We aim to get 7-9 hours. This gives your body enough time to "take out the trash" from the day and recharge for the next. 

Sunday, December 10: Make time for the farmer's market. We wake up excited every Sunday morning. We start the morning by walking to the farmer's market with our bags. We come home make a green smoothie with all the yummy produce we get and start cleaning the house!

Saturday, December 9: We've found adding an essential oil diffuser to our bedrooms has positively impacted our sleep routine. Just fill it up water and add in your favorite essential oils. We use tea tree oil and eucalyptus! You can get these at Target or Bed, Bath & Beyond! 

Friday, December 8: mela:mcnew has added Izeah Bowman's Dietary Resolution's supplement: seamoss. We take this every morning with our lemon water first thing. Seamoss rids the body of mucus, decreases inflammation, kicks the common cold and infections, and stabilizes appetite. For more information, refer back to our feature with Izeah Bowman!  

Thursday, December 7: mela:mncew has added dandelion tea to the nightly routine. It's a great way for us to cleanse our liver and keep clear skin!

Monday, December 4: Make an effort for people who have always been there for you. We know firsthand that life gets busy. It isn't always easy to get everything done on your to-do list, maintain your health, take time for yourself and so on. We've come to realize that carving out time for people who give a shit about you is a win win situation. Rewire the "I don't have time" mindset and nurture those relationships.

Thursday, November 28: If coffee causes digestive issues or makes you too jittery, try replacing it with yerba mate. Yerba mate is Argentina's national drink. We've found it's a huge amp of energy, focus, and sense of well-being overall!

Monday, November 27: When planning out goals for lifestyle changes, be sure to take it one day at a time with small changes in the beginning. It's easy to get overwhelmed when it comes to making permanent lifestyle changes toward better health and wellness. You don't have to start out making homemade bone broth and eating liver. Simply cut out soda and drink more water. Don't eat fast food and grocery shop more. Walk around the block when you have extra time. Small choices each day turn into big lifestyle factors in the long run.

Friday, November 24: If you're feeling a little stuffed from yesterday's Thanksgiving meals, take the time to get in a good sweat today and hit the sauna. Give you body a chance to sweat it out if yesterday was an overload.

Thursday, November 23: Give thanks for everything in your life right now!

Wednesday, November 22: If you've never contributed in the kitchen for Thanksgiving, give it a shot this year! It's great bonding time with family and friends and allows you to know exactly what goes into each dish. You can find great, healthy holiday recipes at draxe.com!

Tuesday, November 21: End your evenings with a decaf herbal tea. It's a perfect way to help wind down and warm up in these cooler months. It also aids your digestive system after a long day of work and prepares it for recovery while you sleep. Our favorite is dandelion, peppermint, or green tea!

Monday, November 20: When you feel an emotion (fear, anger, happiness, surprise, confusion, etc.), journal a few sentences about it. Don't think too much, just let your hands write. Over the course of a couple weeks, go back and assess the momentum of your feelings. 

Sunday, November 19: If you're traveling for Thanksgiving, be sure to stay hydrated before and after you fly! Pack some yummy, healthy snacks to take with you on the plane so you don't have to spend a fortune at the airport on subpar fuel for your body!

Saturday, November 18: If you find yourself battling digestive issues, give you body a couple days to take a rest internally. Our bodies are always working so hard from the time we eat to move the food through our systems and eventually eliminate. If we're constantly eating, the body never has the chance to take a break. Sometimes it's beneficial to take a day and consume easily digestible things like - green smoothies, bone broth, herbal teas, warm lemon water, & pressed juices. 

Friday, November 17: If you're going to take any supplements, especially in the winter months, take a quality D3 supplement. Studies are showing how the majority of people are deficient. It's one of the most important aspects of a healthy, functioning body!

Thursday, November 16: If you're a pasta lover, it's in your best interest to experiment with a spaghetti squash. Not only is this option healthier than regular pasta, but it's a nutrient powerhouse. Your serving sizes can be way bigger as well. Refer to this Sunday's post on how to make spaghetti squash and homemade sauce.

Wednesday, November 15: Take a few moments each day and explore what it means to detach from your ego. 

Tuesday, November 14: Try listening to a podcast instead of the radio when you're driving. It's a great way to alleviate the pain of traffic, learn some new stuff, and change your routine up! Our favorite podcast is The Ultimate Health Podcast! Surprisingly makes LA traffic bearable!

Monday, November 13: Take some me time every day. Put away your phone, your tablet, your computer. We live in a world that makes each and every one of us accessible 24/7. I don't think that's how it was intended to be. It's okay to take time for yourself. Read a book. Journal. Paint. Play in the grass. Go on a walk. Meditate. It's important to be one with who you are. Learn things about yourself. Knowing yourself creates an endless amount of opportunities in every facet of life.

Sunday, November 12: Try shopping for your groceries at your local farmer's market at least once a month. It's a great way to buy seasonally and organic. It's important to rotate foods throughout the year so we are naturally eating in sync with what the Earth is producing! 

Saturday, November 11: With the weather cooling down here in LA (we know it's snowing back in Indiana), our bodies need warming foods that nourish our bodies during the cold temperatures. Incorporate hearty soups or broths, steamed root veggies, potatoes, squashes, carrots, beans, dark leafy greens, and roasted nuts! Add cinnamon to tea or sprinkle turmeric on foods. Cook foods on lower heat for longer. 

Friday, November 10: Give 5 people in your life genuine compliments today!

Thursday, November 9: Disconnect from electronics 30 minutes to an hour before bed. Give your body the chance to unwind. The blue light from our electronic devices signals to our brain's it's not time bed time. Relax with a book, stretching, or a glass of decaf herbal tea. If you can't put your phone or laptop away before bed, opt for the Flux app on your computer and putting your phone in night mode.

Wednesday, November 8: If you find yourself having digestive issues (constipation, diarrhea, gas, bloating) after meals, try taking a tablespoon of apple cider vinegar before each meal. You should also try to limit the amount you drink during meals so your stomach acid can properly break down your food!

Tuesday, November 7: Use coconut oil as a natural toothpaste. If you really look into all the ingredients in conventional toothpaste, it's not so pretty. Coconut oil acts as a natural disinfectant, detoxifying and cleansing your teeth. The lauric acid gets rid of plaque and bacteria. Give it try once or twice a week and see how clean your teeth feel!

Monday, November 6: Start your day with an 8 ounce glass of warm lemon water. This is a simple act that makes all the difference. After we sleep, our bodies wake up dehydrated. The best single to flush out your system and wake up your digestive system is room temperature-warm water with half a fresh lemon squeezed in it. 

Sunday, November 5:  Make sure you tell your loved ones that you love them! Sometimes, we get caught up in everything we have going on, we forget about the people who truly make our lives better. A lot of times, we think that the people in our lives know how special they are to us. Just be sure to take the time to continue to nurture strong, loving relationships in your life. We never know what will happen in the next moment. It's worth expressing how you feel! A simple, "You're amazing. Thank you for being you." text can do wonders. 

Saturday, November 4: Most of the population will not like this tip. Ditch the conventional breakfast cereal. Frosted Flakes, Lucky Charms, Cap'n Crunch, Cinnamon Toast Crunch. Unfortunately, these are all NOT part of a balanced, healthy breakfast like we've been fed to believe our entire lives. In less than one cup of Frosted Flakes, there's 11 grams of sugar. Like anyone even eats less than one cup of cereal per sitting. In reality, an average bowl of cereal is roughly 3 cups - coming in at over 30 grams of added sugars to start your day. Not to mention, the heaping of high fructose corn syrup. Opt for sourdough toast with some grass-fed butter and a banana! 

Friday, November 3: Get some sunlight! Our bodies were made to soak up some sun. It's important to aim for 15-20 minutes of unprotected sunlight a day. If there's not a lot of sunlight where you live, look into a quality D3 supplement. Sunlight is a natural detox, boosts mood, and can even help fight off cancer cells. Some people are so worried with the correlation of the sun and skin cancer, when they really should be looking into the ingredient list of all these chemical packed sunscreens! Take a short walk, sit on your patio. Just get outside and let it do the work!

Thursday, November 2: Opt for spring water. It's what our bodies are naturally supposed to consume. Tap water has a lot of harmful chemicals. Water companies aren't always the most pro-active in preventing contamination and toxicity (and that's the nice way of saying it). Get a water filter. Go to a water plant source. Or just hit the Northern Alps and drink from the spring firsthand. (Joking, but also could be serious. Up to you, my friend!)

Wednesday, November 1: Set aside 5 minutes a day to stretch. We're not shoving our yogi ways onto your plate. All we're saying is taking a few minutes each day to stretch out and your body will thank you. Basic stuff. Think back to middle school gym class. Touch your toes. Open your hips. Elongate your spine. Sit down in butterfly position and give your feet a nice little rub. Take care of you body and your body will take care you of you! Take it day by day and never be discouraged with where your at with flexibility. 

Tuesday, October 31: Incorporate one green smoothie into your daily diet. It's one of the simplest ways to take your health and wellness up a notch. You can have one with breakfast, mid day snack, or even in the evening time. Make sure to use a dairy alternative like coconut or almond milk. Throw in a couple big handfuls of spinach or kale. Add a banana or whatever fruit you have in the fridge. Nut butters, coconut oil, cacao nibs, cinnamon, and sea salt are all great additions. Add in some protein powder if you're about those muscle gains! Make sure your end color is actually GREEN. 

Monday, October 30: When baking in the kitchen, opt for almond flour or coconut flour instead of wheat flour. Almond and coconut flour are gluten-free and have a lower glycemic score than wheat flour. Coconut flour is a source of copper, iron, and manganese. Almond flour is a source of iron, vitamin E, calcium, iron, manganese, magnesium, and potassium. Wheat flour isn't nutrient dense. mela:mcnew loves making almond flour banana bread and coconut flour brownies! Email melamcnew@gmail.com for recipes! 

Sunday, October 29: When you wake up each morning (before you throw the covers off, before you check your cell phone, before you rush to your to-do list), take a moment to express gratitude. A simple second to say thank you. Not to anyone or any power specifically. Just you acknowledging the art of life within yourself connected to the world we live in. Thank you for this breath. Thank you for my significant other next to me. Thank you functioning digestive system for this amazing number 2 I'm about to take. Thank you for the badass that I am! Channeling your intention to a moment of gratitude shifts the frequency of your entire day. If you're feeling up to it, before you drift off to sleep, say thank you again.