Ok, who else is completely girl crushing on Meghan Markle? I will most definitely be getting up early to watch the royal wedding, which happens to be a month before my own wedding, so I am in total wedding mode right now! So girl crushing in full swing, I went digging around the internet for some wellness advice from Meghan Markle.
It’s astounding how in such a short amount of time she went from a (relatively) normal American, to now having an international spotlight on her. And what I find most impressive is that she has used her platform as an actress to do a whole lot of good in this world, even before becoming engaged to Prince Harry.
It’s not just her beauty, or the fact that she is now an American member of the British Royal family (that still blows my mind), it’s that she has a unique and admirable combination of “every-girlness” yet aspirational radiance. I also feel like we have this special bond because we are both yogis, bloggers, and wellness lifestyle advocates (ok i’m totally stretching here, but I like to pretend we could be friends IRL.)
I’ve done a little research, in between watching youtube videos of “How to dress like Meghan Markle for less” (come on, like you haven’t) and I’ve compiled some of the best wellness advice from Meghan Markle.
10 Pieces of Wellness Advice From Meghan Markle
1. Healthy diets are more about balance, and less about perfection.
“I definitely try to eat as clean as possible. I try to avoid the things that are going to make me feel lethargic or sluggish. I mostly eat fish and veggies but I’m also a foodie so on the weekend all bets are off. I think if you deprive yourself of anything, you’re just going to crave it more. So, for me, it’s about finding that balance.”
2. Happiness is a choice, not a circumstance.
“There are so many things I remind myself on a daily basis. My best friend, Lindsay, and I remind each other to “choose happiness”. Not complaining, not wallowing, not looking at the bad side of things, but to truly make a choice to choose happiness.”
3. Green juice is a better choice than coffee if you need an energy boost.
“Definitely a green juice, I mean, I think trying to go for coffee or things like that only end up hurting you at the end. So I get a really good natural source of energy…something that gets right into your system is a nice pick me up.”
4. View fitness as for more than just about looking good!
“I think you have to find a workout routine that works for you, that goes beyond goals for your body. Definitely running is something I need as much for my head as keeping in shape.”
5. Part of being “in shape” means loving your body, and being kind to yourself.
“I think being in shape just means feeling confident, being as healthy as you can…I think being happy with your size and being kind to yourself — that’s part of being in shape, too. To really just say, ‘it’s okay if I’m up a little bit this day,’ or down, whatever it is. Just own where you are and love yourself.”
6. Self care and wellness is essential for feeling happy and balanced.
“I don’t just take care of myself for aesthetic reasons but because how I feel is dictated by what I’m eating, how much rest I’m getting and how much water I’m drinking. If I don’t have time for a long workout, I’ll grab my dog and go for a quick run. Being active is my own moving meditation.”
7. Blast some hip hop the next time you take a yoga class.
“I love an intense vinyasa class – and even better if it’s blasting hip-hop and done in a dark room with candlelight. The best!”
8. Meditation truly is a non negotiable.
“On days I don’t make it to my mat, I always make some time to meditate; I was skeptical for years, but it truly does wonders!”
9. Don’t deprive yourself of foods you love, just get creative and be smart.
“I love fries. But you find a way to make that work, so have sweet potato fries, or bake them.”
10. Downtime is necessary to feeling your best.
“I give myself the luxury of downtime. We are all so incredibly busy and juggling so many things, but I always take an hour to just decompress […] that’s all part of the investment. It’s a balance.”
We all have those people in our lives whether we choose to or not, who tend to bring the room down. I call them low vibe people. The type of people that no matter what the circumstance you are left feeling a little worse than when you got there. Maybe it’s time you set some positive boundaries with low vibe people.
They often mean well, and don’t intend to be a negative Nancy, but they will often find something to complain about, harp on a negative experience, or dominate the conversation entirely. I bet you can think of one or two people in your life right now that just take a lot out of you.
Family members, co-workers, clients, even friends can inadvertently sabotage your good feelings. Good feelings all add up to your greater wellbeing, so those little toxic interactions take their toll after a while.
Then there are those vibrant people, who always leave those around them feeling more uplifted and energized. I call these my “sunshine friends” because they embody the warmth and vibrant energy of sunshine. Energy exchange is fabulous with them! They lift you up, you intern feel awesome, so you bring your best energy into the environment, and there is a chain of elevation and positivity. Unfortunately, energy exchange goes both ways, and if you aren’t careful, the people who take you down, will also result in you bringing others down with your newly ruined mood.
Spending time with toxic people can actually leave you feeling physically sick. Sometimes we get tension headaches, heartburn, knots in our stomachs, or feel fatigued after being with them. You don’t look forward to these interactions, and you are left mentally, emotionally and physically drained. I don’t think I have to spell out how that will affect your overall health and wellness.
If while you’re reading this it’s conjured up some ideas of people in your life, maybe the best thing you can do for your mental and physical heath is to set some boundaries.
Here’s what you can do to create healthy boundaries with low vibe people
Time Boundaries: Decide how long you will spend time with this person, and stick to it the way you would stick to your time constraints when seeing clients or in meetings. This can be done by scheduling something right before and after you see this person. Having a firm exit plan in place will relieve some stress about interacting with a toxic person. Repeat after me: “Gosh I’d really like to hear more about your douchebag of an ex, but I already reserved a bike at Soul Cycle!”
Space Boundaries: Decide on an appropriate amount of space to put between you and the person, if and when you can. This is hard to do in a working environment when you can’t always avoid people, but being conscious of not putting yourself in their path at social gatherings is a good start. Also, having a buffer buddy with you can make interactions more bearable. Taking someone with you to a work party, or family gathering will give you an excuse to say “It was so nice chatting with you. I think I see Becky over there and I promised I’d introduce her to my dashing Tinder date.” In the digital age it’s much easier to just “hide” somebody from your feed, so there’s that option too.
Preemptive Self Care: When you know you are going into the lions den, you can take some time to prepare. Take extra good care of yourself if you know you’re going into a meeting with you boss on Thursday by taking a salt bath the night before, and giving yourself some extra time in meditation. Good sleep, eating well, and stress reducing routines can prime your nervous system to tolerate just a little more bullshit before going cray.
Avoid Stress Eating/Drinking: Ok so maybe you want to pour that extra glass of cabernet when aunt Martha has your ear at Thanksgiving. Or perhaps you’ve gone straight for the cookies after a tense meeting with your boss. These types of self medicating behaviors will only leave you feeling more vulnerable and lower vibe. Now wasn’t the whole point to NOT get sucked into the low vibe party? You are in control of how you feel, remember that! Don’t let the toxic people in your life drive you to do things you don’t really want to do. Don’t give away your power that easily.
Take a Personnel Audit: It’s smart to regularly review the types of interactions you have these people, and the mental and physical symptoms you feel as a result. Evaluating your health and energy in these situations can give you some intel on who in your life is serving you, and who is dragging you down.
Replenish Your High Vibes: Having a high vibe energy ritual for yourself after these interactions is key in dusting off the thin layer of scum you feel on your spirit after spending time with a low vibe person. Some ideas to get you started: burning sage or palo santo, rubbing essential oils on your neck and upper chest, listening to your favorite podcast or playlist, yoga, guided meditations specific for cultivating positive energy, use of crystals, the list could go on! Whatever your high vibe activity of choice, it doesn’t matter, as long as it lifts you up!
Remember friends, this isn’t you deciding to be a bitch, and you don’t have to feel guilty for protecting your energy. (PS I wrote a whole other blog post on energy protection from these types of people too if you wanna check that out).
This is you taking back your power for yourself. When you let others steal your mental energy and your good mood it’s time to decide what energies you are just no longer available for.
Now I want to hear from you! What types of healthy boundaries do you have around some low vibe people in your life?
Do you ever feel like affordable wellness is an oxymoron? I get asked all the time “What’s one simple thing I can do to feel better, without spending tons of money?” With all the different treatments, green drinks, powders, and holistic remedies, and boutique fitness classes it can be overwhelming to create a routine that you will actually stick to, and that won’y drain your bank account.
There are a few simple yet powerful practices that not only change the foundation of your wellness but are more affordable than weekly soul cycle classes (cuz that shit adds up faaaast!)
I believe that your wellness habits should not only be easy, but they should also be sustainable. The only practice that matters is the one that will last, so before you buy into the next big health craze, let’s set a strong foundation with affordable, daily wellness habits.
What we do consistently will have a greater effect than what we do occasionally.
We also have to remember that having a healthy lifestyle isn’t about being perfect all the time. There will be occasions when you’re out with your girlfriends, and have too many glasses of Cabernet, followed by a late night slice of pizza, and an oh-what-the-hell chocolate brownie because hey the diet went out the window today. Don’t punish or place harsh restrictions on yourself for the next week. It’s about gently returning to your routine the next day.
So what are some simple things you can you do on the reg that could have a big impact on how you feel, with no price tag?
Sleep is your BFF
Ok I say this in the most loving way, but really sleep is the FOUNDATION to all of our body’s functions working properly. You can drink all the green juice, take all the pilates classes, and collagen shots there are, but if you aren’t sleeping you’re screwed. And it’s not just the hours you’re sleeping, but it’s how well you are sleeping. Sleep is where your cells renew and rejuvenate.I have noticed a MASSIVE difference in how I feel when I wake up based on whether or not I fell asleep watching Netflix or listening to a relaxation meditation, even when the amount of sleep was the same. I actually thought I had a sleep disorder, until I ditched the screens at bed time (like, for real I looked into having a sleep study done because I couldn’t figure out how 8-9 hours of sleep later I was still a zombie). I use the app Insight Timer, find a sleep meditation, and I’m off to snooze-land.
Aside from feeling more energetic, well-rested people are more intentionally mindful throughout the day of how they take care of themselves. So, maintaining a positive health routine, starts with your sleep habits.
Get Yourself Properly Hydrated
Aside from sleep, water intake was one of my biggest struggles. If you’re like me and forget to drink water during the day, you may experience headaches, constipation, dull skin, fatigue, and dry skin, among many other annoying and unnecessary ailments. It’s one of the most powerful wellness tools we have at our disposal.
They (not really sure who “they” are) say that you should drink half your body weight in ounces of water each day, but I think sticking to 2-3 liters of water a day is a good number to stick to. Your body is most dehydrated in the morning, so drinking a good amount of water first thing in the AM is a smart move. I fill up a mason jar of water and keep it on my night stand so as soon as I wake up it’s right there.
Meditation
New research is coming out every day about the health benefits of meditation. I have a couple of free apps on my phone that have hundreds of guided meditations for just about any time frame and need. We live such busy lives, it’s becoming the norm to be stressed out, but is it really necessary? No! Of course not! Why choose a life of stress and overwhelm when you don’t have to? You may not be able to change the circumstances you are in, but you can certainly take a few minutes every day to invest in your own mental and physical wellbeing. Start small with a 5-10 minute guided meditation, stick with it for 21 days and see how you feel.
xo,
PS. If you think that your self care and wellness is too expensive think again. The most important thing you can invest in is yourself, and there are tons of creative and affordable ways to do that. Priority is the secret ingredient.
Well guys, it’s been a doozie. They say this flu season has been one of the worst in recent years, so it’s been especially hard to stay healthy this winter. Inevitably I feel like the best we can hope for is a cold or two, but the likelyhood of coming down with something in the winter is very high. When I feel like I’m getting sick there are few holistic and downright common sense things I do to boost my immune system so I can stay healthy this winter.
I don’t know about you, but in my “day job” I am surrounded by children, most of them too young to know how to cover their mouth when they cough or sneeze. I get sneezed on A LOT. Which has probably strengthened my immune system somewhat, but I am bombarded by illness on a regular basis this time of year. I’ve had to develop strategies over the years, and researched ways to increase my chances of staying well. Also I HATE being sick, so I’m highly motivated.
Especially for us entrepreneurs, or people working demanding jobs, we literally can’t afford to get sick for too long. Our clients, our work, and the fulfillment we get from our work depends on us being at the top of our game. We sometimes see it as just another thing that happens in the wintertime and there’s nothing we can do about it. But we actually have a lot of resources at our disposal.
I find that staying healthy in the winter is two fold.
First you want to consistently take good care of yourself by eating well, exercising regularly, and getting enough rest. These things are obvious, but set a crucial foundation for wellness when you are exposed to lots of germs.
The second aspect adds to that foundation by fortifying the immune system with daily habits for wellness. So aside from taking good care of yourself, what are you doing extra this season when a cold begins? I know my routines are different in the winter than any other time of the year for this reason. These are the things I am sharing about here…
Wellness Strategies for Avoiding Cold and Flu
Neti Pot– At first it’s SUUUUPER uncomfortable but I promise you I put it first for a reason. Whenever I feel the beginnings of a cold come on, or even if I am fully congested the Neti Pot is a great way to clear out your sinuses. Don’t give up if you don’t like it at first. I always cringe for the first few seconds but I tough it out, and it’s worth it! The discomfort of being congested for days is so much worse than the discomfort of having water up your nose for 30 seconds. Suck it up, and you’ll be glad you did it. Here is the one I use.
Apple cider vinegar– I take about a teaspoon in a small glass of water and just try to drink it as fast as I can. It’s not pleasant, but it’s great for alkalizing your body when you’ve got a bug. Some people mix it with hot water, honey, and lemon making a tea which is great for sore throats. I don’t do this every day because it’s just not a pleasant taste, but I will take it for a few days in a row when I feel something coming on.
Hydrogen Peroxide and Rubbing Alcohol in the ears- Sounds like an old wives tale but let me tell you, my fiancé, who is a western medicine doctor (and not into most of my wholistic woo-woo ideas) swears by this and has been doing it for years. Mix these in equal parts (usually a cap full of each will do), lie down on one side and have someone pour some of the mixture in one ear, let it sit for about a minute, then drain it out and do the same on the other side. It’s great for ear pain associated with colds and ear infections. I find that it usually helps my ear pain go away by the next day.
Gargle with salt- Simple yet effective. Put some salt in a small cup of warm water and gargle it for a few minutes right before you go to bed. Helps my sore throats every time.
Tongue scraping– I got into this a few years ago but this winter I have made it a daily morning ritual. Before I do ANYTHING I go into the bathroom and scrape my tongue. It clears toxins & bacteria from the tongue, helps eliminate undigested food particles from the tongue, and promotes overall oral & digestive health. Now I’m not going to promise that this will help your immune system become stronger, or help you right off illness, but anything I can do up improve my overall health and remove toxins from my body will surely contribute to reducing the chance of getting sick. And it takes like 3 seconds. This is the one I use if you’re interested in trying it out yourself.
Salt Baths– THE BEST for sore, achy muscles. I love to put epsom salts and some baking soda in a bath when I feel achy or out of sorts. Also a hot bath will help you sweat out toxins form your body. Just be sure to stay hydrated. My favorite salts to use are from Radiant Botanics because they have different salts for each of the 7 chakras so you can find one that will help support your energetic system, as well as your physical body. They also don’t use fragrances, parabens, sulphates, phalates, petroleum products, or any other nasty toxic chemicals. The thing I really love about them is they have essential oils AND crystals in each of the bags, so the salts are UBER spiritually charged.
Garlic– Ok, I don’t personally enjoy this one, but people swear by it. All you do is chew on a piece of garlic to help fight colds and illness. Garlic has been shown by scientific studies to be anti bacteria and anti viral. It’s also very anti making out, so be sure to brush your teeth good after this one!
Fermented Foods– A healthy gut microbiome means a healthy immune system. This time if year I really increase my intake of fermented foods to help my gut bacteria flourish. On the other side of that coin, be sure to reduce the intake of anything that will hurt your good gut health such as sugar. Things like kombucha tea and kimchi (which is fermented veggies) are staples in my daily diet.
Vitamins and Supplements– My vitamin routine is vastly different in the winter time and for good reason. I take more vitamin D and C this time of hear for my immune system, but I also take Zinc and Elderberry which are both known to help improve the immune system. I’m not a doctor, but these things seem to work for me.
Extra Sleep– When I am fighting something off, the best thing I can do for my body is get a ton of extra sleep. I’m talking 10+ hours if needed. I go to bed ridiculously early and let myself wake up naturally without an alarm because I just wanna let my body do her thing.
Just so you know, although I think this is pretty obvious, I’m not a doctor so I can’t promise that these will cure you of anything, or prevent any disease, but they are some good tips for how you can optimize your wellness routine during the tough cold and flu season.
I would love to hear from you! What are some tips and tricks you swear by to stay healthy during the winter months?
One thing I’m extremely passionate about teaching is self-care. I’m happy to see that self-care and wellness in general is a trendy topic nowadays because we live in a time when it’s normal to be overworked and have overbooked schedules. I’ll be the first to say that I try to squeeze every last drop out of the day but it comes to a point where we set ourselves up for burnout and overwhelm when we don’t stop and take care of ourselves first.
Self care is often touted as a luxury and seen as indulgent, and almost selfish. I want to tear down that myth right here. If we don’t first take care of ourselves all other things in our lives suffer. If we show up to work feeling like crap our performance will be sub par, or if you’re stressed as a parent your kids can pick that up and learn from you that life is stressful. As an entrepreneur in a service based industry my state of wellbeing directly affects the growth of my business, and the success of my clients. I imagine it’s similar for most people, even if you work at a salaried 9-5, because it’s not just about the money, it’s about the productivity and skill you bring to your work.
Self Care IS:
Something that replenishes your energy, rather than depleting it
A mental rest
Having fun
It provides a sense of peace
It leaves you better than it found you
Self Care Is NOT:
An excuse to indulge in things that take you down (alcohol, sweets, celebrity gossip)
Selfish
Complicated
Negotiable
When I started doing more self-care I realized that the morning, while a difficult time for most people heading out to work, is a great time to incorporate a routine because it sets you up for the rest of the day. You want to be proactive about feeling good, rather than only take care of yourself when you are tired, sick, or burnt out.
Tips for Getting the Most out of Your Morning Self-Care:
Set your alarm at the same time every day– duh, consistency is good for you, but give yourself the flexibility to get some extra hours of sleep if you are run down or fighting off illness.
Hydrate– Whether it’s tea, mushroom elixirs (my newest obsession), or good old fashioned warm water with lemon, get yourself hydrated first thing!
Decide what NEEDS to happen in the morning- Everybody’s priorities are different. Only you know what is the most important action, and it will change day to day. By making self care a priority even if you have 10 minutes it’s more likely that it will get done. Usually when I am falling asleep I will decide how my morning is going to play out, and when my self-care will fit into it. I envision myself doing what needs to happen, whatever that may be.
Use Timers– I set timers on my phone to keep me on track with my morning. I try to dedicate an hour to my self care (30 minutes, for reading, journaling, meditation, and 30 minutes for movement). Does it always happen exactly like that? NO. Sometimes I spend half of that on Facebook (not self care!). But over time when you do the same things at the same time they become habit.
Don’t look at your phone right away– I haven’t yet mastered this one, but I am working on it. As soon as we check social media and email we are reminded of a whole host of things we need to do and people we have to get back to. And the news….fuhgetaboutit.
Self-Care To Try Out:
Move your body– even if you don’t like to exercise, it’s really good for your mood and your mind. I don’t focus on physical gains as much as I focus on knowing that what I am doing is good for my state of mind. Start with your solid foundation, pick how much time you can dedicate even if it’s 5 minutes, then ask your body how it wants to move. There are days where I don’t want to workout and that’s ok, but I still move in some way, whether it’s stretching in the kitchen as I cook my breakfast, doing 3 sun salutations, or setting a timer for 5 minutes and jumping rope. The key is not thinking of it as “working out” but loving your body through movement.
Establish a Spiritual Practice– This can be as quick as you need it to be. Connecting with the higher power of your own understanding is a great way to feel connected, at ease, supported, and confident. This can be listening to a guided meditation, chanting, prayer, reading from a spiritual or inspirational book.
Create a morning playlist– I actually have a playlist on Spotify that I call “High Vibes” and I play it when I want to elevate my mood. Music can shift our state of being very quickly so it’s smart to have a playlist on hand to get you feeling good. Self care isn’t all about meditation, sometimes it’s just dancing around the house for a few minutes!
Have a healthy breakfast– I actually set a timer so I have 25 minutes to make and eat my breakfast without rushing. Healthy food can still hurt your body if you inhale it all in 2 minutes like I used to do. The healthiest breakfast is the one you prepare and eat slowly, free of distractions.
5 minutes of silence– Chances are the rest of your day will be all noises, notifications, emails, radio, kids, and other overstimulating input. Give your brain 5 minutes of silence in the morning, whether you use it for meditation, breathing, or just sitting.
All Summed up…
Obviously these are all suggestions and would be nearly impossible to do all in one morning. That’s why I urge you to play around with different combinations and see what works for you. Remember that it’s a process. Some of my suggestions won’t feel right for you, and that’s perfectly fine. I’ve been in the process of tweaking my routine, and I’ve come to realize that even though I thought I wanted an every-day-is-the-same type of routine I realized that the most powerful thing you can do try out many different things and find the flow of what feels good to you in a given moment.
So I’m not giving you a one-size-fits-all prescribed morning routine to follow here. The prescription is to play around, try new things, keep what feels good, and go with the flow. I’ve found fluid approach to self care strengthens our ability to listen to the inner voice of intuition.
As always, I would love to hear from you! What your favorite ways to explore self care and what does your morning routine look like? Share below in the comments, and Pin this if you loved it!
Hi, I’m Caroline! Welcome to Bloom & Spark, an intuition led, wellness based lifestyle blog. With a focus on mindfulness and sustainability this space is for creating authentic engagement in what it means to live well. Here you will find insights and lifestyle tips for yoga & meditation, simple recipes, purposeful living, and realistic sustainability. Manifesting Generator, Gemini,
