Let’s Talk About Wellness
Hello Beautiful! I wanted to write this blog about wellness because I think a lot of us could benefit from hearing some words of encouragement and tips for wellness at a time like this.
Since we’re entering cold and flu season on top of COVID-19, wellness should be at the top of everyone’s minds.
Ways to Boost your Energy
Sleep
Some of us are working from home where our office is 12 steps away from our beds and some of us are working long hours as an essential worker. Either way, getting a good night’s sleep is essential to your success throughout the day. When you get less sleep, you feel less energized and you’re less likely to be productive.
Okay, I know this seems like kind of an obvious way to boost your mood and energy, but I’m going to give you a few tips to get enough sleep at night:
Power down. Turning off or plugging in and putting away your devices one hour before bedtime will ensure you can get to sleep faster. If you must be looking at your screen, wearing blue light filtering glasses will help with the effects the blue light has on your ability to sleep.
Snacks. You’ve probably heard “you’re not supposed to eat past 8 pm.” Well, that’s not entirely true. As long as you don’t snack 1.5-2 hours before going to bed, you will fall asleep faster and easier because your body can focus on falling asleep instead of digesting.
Workouts. Trying yoga 2-3 times per week can be extremely restorative and will move your body enough to get the exercise it needs. Doing too many intensive workouts won’t provide your body with the restoration it needs and believe it or not, won’t help you sleep easier.
Food
A healthy diet can improve your mood and your focus throughout the day. It also has an impact on your sleep schedule. For instance, cutting yourself off from coffee around 2 pm will ensure you can fall asleep on time and stay asleep.
Drinking plenty of water throughout the day will keep you and your skin hydrated. You should also be nourishing your body with foods filled with protein, fat, and fiber. Here are a couple of my favorite recipes:
Mediterranean Orzo Salad
Prep: 15 minutes
Cook: 2 hours
Total: 2 hours and fifteen minutes
Serves: 8-10 servings
Ingredients:
12 ounces cherry tomatoes, halved
2 tablespoons olive oil
1 tablespoon maple syrup
⅛ teaspoon garlic powder
⅛ teaspoon salt
1 package grain-free orzo
1 English cucumber, diced
1 yellow bell pepper, diced
¼ red onion, diced
½ cup pitted & halved kalamata olives
¼ cup capers
13 ounces chickpeas, drained & rinsed
4 ounces feta cheese, crumbled
¼ cup fresh dill, chopped
3 tablespoons fresh mint, chopped
3 tablespoons olive oil
Juice of 1 lemon
Salt and pepper to taste
Instructions:
Preheat the oven to 200 degrees F. Place all cherry tomatoes on a parchment paper-lined baking sheet cut side up. Whisk together olive oil, maple syrup, garlic powder, and salt. Use a basting brush to brush each cherry tomato with liquid. Place in the oven to bake for 2 hours.
When the tomatoes have 30 minutes left to cook, bring a large pot of water with a pinch of salt to boil. Once boiling, add the grain-free orzo pasta. Cook for 13-15 minutes, mixing every couple minutes to keep from sticking. Once done cooking, drain and rinse with cold water. Set aside.
Dice up cucumber, bell pepper, and red onion. Add to bowl along with kalamata olive, capers, chickpeas, feta, dill, and mint. Then add the olive oil and lemon juice. Toss to mix.
Once the tomatoes are done cooking, let cool for a couple of minutes. Once cool to touch, add to the bowl along with salt and pepper. Mix to combine then taste to see if you need extra salt and pepper. Serve cold and enjoy thoroughly!
Candied Walnut Pear Salad (This is truly one of my favorites!)
Prep: 10 minutes
Cook: 1 hour
Total: 1 hour 10 minutes
Serves: 3-4 servings
Ingredients:
For the honey balsamic vinaigrette
½ cup olive oil
⅓ cup balsamic vinegar or red wine vinegar
2 tablespoons honey
1 teaspoon dijon mustard
½ teaspoon garlic powder
Pinch of salt
Pinch of black pepper
For the salad
½ pound bacon
5 ounces spring mix greens
¼ red onion, thinly sliced
2 pears, thinly sliced
1 tablespoon hemp hearts
Salt and pepper
For the candied walnuts
¼ cup maple sugar
1 teaspoon cinnamon
Pinch of salt
1 egg white
1 teaspoon water
½ teaspoon vanilla extract
1 ½ cup walnut halves
Instructions:
Preheat the oven to 300 degrees F. Line a baking sheet with parchment paper.
Whisk together ¼ cup maple sugars, cinnamon, and salt in a bowl.
In a large bowl, whisk together egg white, water, and vanilla extract until egg whites become frothy. Add walnuts to the bowl and toss until coated. Then add sugar mixture to the large bowl.
Place on a baking sheet in a single layer. Put in the oven for 35 minutes, tossing every 5-10 minutes to help cook evenly on all sides.
Once the nuts are done cooking, remove from oven, sprinkle with the last of the sugar, toss, then let cool completely on baking sheet
While walnuts cool, place all ingredients for the vinaigrette in a small blender and blend until smooth. You can also just simply add this to a jar and shake to combine.
Lastly, place bacon in a large nonstick pan over medium heat and cook bacon on both sides until crispy. Remove and set aside on a paper towel to soak up any excess fat, then break up into small pieces.
Now all you need to do is build your salad! Add greens to a bowl, then the pears, bacon, candied walnuts, hemp hearts, and salt and pepper. Then add dressing and toss before serving. Enjoy!
Supplements
You can take some supplements to improve your mood and your energy. A few that replace the benefits of coffee. A few are schisandra berry and rhodiola. This blend of Chinese herbs increases circulation and nourishes the body, which gives you a morning burst of energy without the caffeine crash.
CBD is also great for calming any coffee jitters. Adding it to your daily coffee gives you extra focus and productivity throughout the day. Contact me if you’d like to order a high quality CBD Oil.
I hope these tips help you boost your energy throughout the day and keep you in top wellness during the cold and flu season.
XOXO,
Tana Marie