Tag Archives: vegan

How to Create a Self-Care Plan

pexels-photo-275765Self-care is completely essential to thriving and feeling at your best. Some people think of self-care as selfish, but it really is not. In order for you to be out in the world at your best, and also give to others, you must do that from a full place. Self-care helps us to fill “our well” so that we are not showing up for others from a depleted place, which can lead to resentment and anger. Before we take care of our kids, jobs, work, we must take care of ourselves.

Self-care involves areas such as the need to connect with our tribe or closest friends and family; taking care of our physical and psychological health; managing and reducing stress; intuitively listening for and honoring our emotional and spiritual needs; sustaining healthy relationships; and achieving balance across personal, school, and work commitments.

Each and every one of us is different, so it’s important that our self-care be tailored to our unique needs, wants, and preferences! Below is a template with some sample answers that you can use to create your own self-care plan with a few minutes of reflection. Once you go through this process, schedule into your calendar a few of the tasks you would like to try that will feed your mind, body, or spirit. If you don’t already have a plan I encourage you to sit down and create one today. So much ends up on our to-do list from day-to-day so if you fail to plan, you will fail at taking care of the most important person in your life, YOU. –Xo Raw Girl

SECTION ONE: 

Self-Care Dimension

 

Current Practices

(List all that you currently do)

Frequency
Physical ·       Gym/ Exercise with Trainer

 

·       At least three times per week
Intellectual ·       Reading a new book

·       Social media fast

 

·       Weekly

·       Once a week I shut down all social media

Emotional  

·       Meditation

·       Daily meditation
Spiritual  

·       Meditation

·       Prayer

·       Church

 

·       Daily meditation & prayer, Church once sometimes twice per week

 

Social ·       Church Group

 

·       Once every two weeks and ongoing

 

SECTION TWO:

Self-Care Dimension

 

New Practices

(List all practice you are COMMITTING to doing on a regular basis)

Frequency

(How often do you commit to doing these)

Physical ·       Try Capoeira as a new form of movement

 

·       Once a week
Intellectual ·       Write in my journal

·       Listen to my favorite music

·       Schedule regular thinking time

 

·       2-3 times per week

·       at least twice a week

·       at least once per week

Emotional ·       go for reflective walk

·       Connect with a good friend

·       once a week

·       at least once a week

Spiritual ·       go for reflective walk

 

·       once a week
Social ·       Call one friend and schedule something fun

 

·       Once per week

 

SECTION THREE:
What can you let go of? What is no longer serving you?

 

What do you do now for self-care or to manage your stress that no longer serves you? Answer in the space to the right.

 

 

 

SECTION FOUR:

How will you eliminate obstacles to your self-care plan? Answer in the space below.

 

 

 

 

 

 

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Have you checked out my new online classes yet? In my new course, Staying Ageless 30+  you will learn about Diet Basics, Lifestyle Factors, and elements of Longevity that promote an ageless way of life.  Over the course of three modules you learn what to eliminate from your diet to stay ageless, how to ensure your body is receiving adequate nutrition, powerful detox rituals you can incorporate to increase your longevity, beauty remedies that will leave you glowing, and how to exercise effectively and get results.  In addition you will learn health lessons directly from renowned longevity and health experts that will equip you to transform your lifestyle. You can still enroll! Check out the class HERE to preview the curriculum our save your seat! -Xo

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Make an Epic Comeback! 4 Ways to Boost Your Resilience & Health

kaboompics_Lemons on colorful plate, tropical pillows

When life gives you lemons…Bounce Back!

Have you noticed some people can endure breakups, deaths in the family, unexpected mayhem at work, and somehow come out of the storm looking like Olivia Pope, strutting in a room, glowing and repeating her classic mantra: “It’s handled.” There’s a part of all of us that wants to be Olivia Pope in those crazy crisis situations in our lives, but the reality is that when the veggie hits the fan, it can feel like the world is coming to an end!

Resilience is the key to our epic come-back, and is also in my opinion one of the greatest markers of health. We know bad things happen in life, it’s more a matter of whether or not you can weather the storm and how quickly you recover and get back in the game. The textbook definition of resilience is successful adaptation and swift recovery after experiencing life adversities. In shrink language: secure attachment (especially in childhood), experiencing positive emotions and having a purpose in life are three important psychological building blocks of resilience. Resilience can help protect you from various mental health conditions, such as depression and anxiety. Resilience can also help offset factors that increase the risk of mental health conditions, such as being bullied or previous trauma. If you have an existing mental health condition, being resilient can improve your ability to cope. Below are a few ways you can boost your resilience and make an epic comeback from life’s challenges that will cause your friends and fam’s jaws to drop. If you are going to go through hell, may as well look like a goddess emerging from the flames! Xo Raw Girl

  1. Heal Your Inner Child. For those of us (raises hand) who may have had crazy childhoods that left deep emotional wounds, part of creating resilience is to deal with our past trauma and rebuild our self-worth and self-esteem. For years I thought my traumas were resolved only to find out there were patterns repeating in my life that were a result of some past wounds that were still affecting me subconsciously. How do you work through this? Journaling is great, seeing a therapist can help to. If you can’t afford a therapist check out the book Self-Therapy by Dr. Jay Earley which can help you work through the same process on your own at a fraction of the cost.
  2. Keep Your Immunity Up! When crisis hits, we immediately become more susceptible to disease or illness. That’s why its imperative we do not wait before the veggie hits the fan to take care of our daily vitamins and immune boosters. Vitamin C is essential, and taking a daily multivitamin can go a long way. Want more on the importance of vitamins? Check out this PAST POST.
  3. Practice a Daily Mindfulness Ritual. Mindfulness has been show to decrease stress, reduce the likelihood of contracting a host of diseases, and can also assist with keeping the mind positive in times of crisis. When things get rough it’s easy to slip into that downward spiral of thinking, and what mindfulness can do is help us to pay less attention to that negative chatter that keeps us in negative Nancy mode. Some practices that can work wonders: daily meditation, yoga, Qi gong, walking meditations in nature.
  1. Connect to a Higher Power. The Practice of organized religion is slowly becoming scarce in our modern world, as people seem to feel they don’t have time. The amazing thing about faith however, is that it can provide some assurance during times of crisis. Church communities or spiritual organizations with like minded believers can provide essential support when weathering life’s storms. In addition to this, many people fid that when they can give their problems over to God, stress reduces, and a deeper sense of peace and positive expectation emerges.

Staying Ageless 30+ on Virginia This Morning!

Healthy Action of the Week: Self-Care Ritual

Video: Finding Your Inner BlissHi Gang,

I’m starting a weekly call to healthy action to get you thinking about various aspects of your health. Hoping that these will assist you in not just learning about new nutrients or supplements, but actually start to make changes day-to-day. For the first healthy ritual I challenge you to pick a self-care activity you feel you need the most and do it daily. Whether it be meditation, long walks, or taking a long bath, find a way to take care of you in a way that makes your heart sing. As we prioritize ourselves and establish rituals, we fill up our well of goodness we have to bring to our work, families, and life in general.Next week I will give you a template you can use to make your personally tailored self-care plan. I hope you will complete it or give it some thought! Here’s to loving a lot on YOU this week! -Xo Raw Girl 

Dangerously Delicious Gluten-Free Vegan Banana Nut Muffins

Banana Nut 2

Hi gang!

Posted on Instagram a week ago that I made some pretty amazing banana nut muffins for Father’s Day. I love this recipe because if you never told your family or friends these muffins were gluten and dairy-free they may never figure it out! They are super delicious, quick and easy to make and don’t have too many ingredients that are hard to find.  You mix wet ingredients together, dry together, then combine. Because my body is so sensitive I can’t do much flour, but for those who can you’ll love these. Recipe below. If you try it, shoot me a message and let me know how yours turned out.

-XO Raw Girl

Banana nut 3

INGREDIENTS:

  • 1 cup walnuts (crispy walnuts are best)
  • 1 1/2 cups brown rice flour
  • 2 teaspoons cinnamon powder
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup apple juice
  • 1/2 cup maple syrup
  • 1/2 cup melted coconut oil
  • 2 teaspoons vanilla extract
  • 1 cup mashed ripe bananas (about 3)

Instructions

Preheat oven to 375˚F. Oil or line 12 standard muffin tins or 24 mini muffin tins with paper. (I like bigger muffins so I used the 12 muffin tin.)

Spread the walnuts on a baking sheet and toast for 5 minutes, until fragrant. Alternatively, toast the walnuts in a dry, heavy-bottomed skillet until slightly flecked with brown, about 5 minutes.

Transfer the nuts to a food processor and grind with some of the flour so as not to turn the nuts into paste. You can also transfer the nuts to a cutting board and finely chop.

In a medium bowl, whisk together the flour, walnuts, cinnamon, baking powder, baking soda, and salt. In another bowl, whisk the juice, syrup, oil, and vanilla until thoroughly combined.

Pour the wet into the dry, mixing with a spatula or spoon until the dry ingredients are completely absorbed. Fold the bananas into the batter.

Pour the batter into the muffin tins. Bake 20 to 25 minutes, until a toothpick inserted in the muffins comes out clean. Cool 15 minutes before removing from the mold. Store at room temperature for up to 4 days. Freeze for up to 1 month.

XO Raw Girl

 

FREE Webinar: 7 Tips That Will Boost Your Beauty in 30 Days or Less!

 

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Don’t you have it when you try beauty remedies that give you ZERO results, or take forever to see progress? I do too! THIS WEEK! On June 29th at 11 AM PST or 1 PM EST I will be hosting a free webinar with my Ageless partner in crime Khaleeqa of Paparoxi called : 7 Tips to Boost Your Beauty in 30 Days or Less; where you can get some tips about staying ageless and learn what the E-Course is all about. We are excited about giving you some of the best tips in our beauty arsenals that will give you tangible results! Sign up HERE to reserve your seat! XO Raw Girl

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Ageless Flier

In Staying Ageless 30+ @paparoxi and I have teamed up to give you the information and techniques you need to preserve your health, look flawless, and drop it like its hot for decades to come. 😉  Preview the curriculum or sign up for the course today on www.rawbeautyinabox.com.

 

New Online Course! Staying Ageless 30+

 

Ageless Flier

Hi gang! I am beyoooond excited to share that Khaleeqa, Fonder of Paparoxi.com and I have come together to collaborate on an online course called Staying Ageless 30+ hosted on my brand spanking new course site Raw Beauty in a Box, which combines our passion for creating a lifestyle that encourages optimal health. We both noticed a marked changed in our bodies when we turned thirty and want to help others successfully navigate that change.

In this course you will learn about Diet Basics, Lifestyle Factors, and elements of Longevity that promote an ageless way of life. Over the course of three modules you learn what to eliminate from your diet, how to ensure your body is receiving adequate nutrition, powerful detox rituals, how to exercise effectively and get results and more. In addition you will hear firsthand from renowned longevity and health experts who walk the talk. More info to come, but you can sign up or preview the curriculum starting today on rawbeautyinabox.com or click the course tab in the Raw Girl Store!

We also have  FREE webinar  you can sign up for now, 7 Tips That Will Boost Your Beauty in 30 Days or Less! Will happen next week on June 29th at 1pm EST or 11 AM PST. Reserve your seat here: https://therawgirl.lpages.co/webinar-reg-june-2017/

Food for Thought: Living in the Challenge Zone!

QUOTE

A couple years ago, I remembered a quote from Steve Harvey, the comedian,  who signed off his daily radio show with a powerful message: “Never, ever think you have arrived,” he said forcefully. “When you believe you have arrived, you’ve reached a dangerous place, because you stop growing.” He then emphasized that there are different “zones” one can inhabit. The Challenge Zone, the Comfort Zone, and the Coasting Zone.

People in the Challenge Zone,  are men and women with visions, who continue to strive for their dreams, attack new obstacles, and have the faith to step out and take action in spite of fear. We all know too well, the Comfort Zone, this is where you go day to day doing only what you’ve already done and fully know you are capable of.  No risks, no surprises. The last zone, the Coasting Zone, is where a lot of people live, and don’t even realize it. People in this zone, don’t even do what they know that they can do or have done in the past. This is the zone, where you gave up or didn’t follow through even through you knew you had talent or an exciting prospect, but you convinced yourself it was too hard to try and  have settled comfortably into giving the bare minimum.

This conversation was incredibly powerful to me, because I have seen it at work in my life. It is astounding that when I do something that scares the living crap out of me, it always leads to greater and greater success. Success is most definitely NOT a destination, it is more like a dynamic evolution. Nothing about true success is static…yes, positive habits can be formed to make success a way of life, but at the end of the day true success is being willing to truly live your life on the edge. That means taking risks, jumping full-fledged into your passions,  having the grace to be a beginner again and again, and harnessing the power of a vision.

Food for thought today: What zone are you living in?

-XO Raw Girl

The Many Reasons to Love Avocado

Photo May 04, 9 01 42 AM

If I had to profess my undying love to any particular fruit or veggie, it would be a hard call between avocados and coconuts. What is not to love about this amazing creamy fruit that can be combined with both sweet and more bitter meals. Plus I can make yogurt or pudding with it, smoothies, and add it to salads. Since I have long been rescued from the hell that is processed food addiction, I would say avocados do for me what ice cream or yogurt does for die hard dairy lovers. The creamy texture, literally makes my heart sing, and ears perk up when I hear someone say the lovely name avocado.  Oh, and the joy of cutting one open and it being completely perfect! I could go on and on. I know I’m tripping, but I really love them that much. They are also on my list of aphrodisiacs, so perhaps (***clears throat and bats eyelashes***), avocados are exciting for me in more ways than one. For grown folks only: the name avocado comes from the Aztec word ‘ahuacatl’ which, um, literally, um, means testicle (I don’t like that word, hence the hesitation). I assume you can guess that avocados got the name from the way they look. So beyond just eating avocados, you also have the option to make some dirty jokes about them. LOL.

So what groovy benefits do you get from eating avocado, which is also known as ‘alligator pear’? Well, they happen to be one of the healthiest foods on the planet! Avocados contain 25 essential nutrients including vitamin A, B, C, E, K, copper, iron, phosphorous, magnesium, potassium, protein, phytochemicals, and fiber. You would actually need to eat at least two bananas to get the amount of potassium in one avocado. Avocados have a large fat content, almost twenty times the amount of fat in other fruits but they are extremely good-for-you monounsaturated fats. People often worry that because of this avocados will make you gain weight. Not the case, I’ll get to that in another post soon. If you eat avocados from Florida which are huge, note that they have 50% LESS fat than the Haas kind, so they are sort of the “low-fat” brand of avocados.

Onto the long list of fabulous things the wonderful fruit named avocado can do for you. Some key benefits include: maintains a healthy heart and reduce risk of heart disease, efficiently lowers bad cholesterol and can boost good cholesterol, helps to regulate blood pressure levels, has anti-inflammatory properties that help ward off inflammation related diseases, promotes eye health and prevents macular degeneration, regulates blood sugar levels, reduces the risk of stroke because of high levels of folate, protects against breast cancer and has been shown to inhibit prostate cancer, contains glutathione which fights free radicals in the body, boosts immune system, slows aging, and encourages a healthy nervous system. If all of those benefits alone were not a mouthful add to that the fact that avocados are known the world over for boosting the health and natural glow of your skin.

My challenge this week is: How many ways can you eat an avocado? While I go off to work on that, I hope you have now been convinced that avocados are an awesome food to add to your diet. As much as I would love to keep my love for them all to myself, I know there’s more than enough love to go around so you can count on me to continue spreading the gospel. -XoXo Raw Girl

AYIBA Magazine Feature!

AYIBA

Thank you so much to @ayibamag for including me in their print issue to chat health and my creative projects 💚💚💚 Check it out here: http://bit.ly/AyibaPrint

-XO Raw Girl