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 firstname.lastname@example.org 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.