by Caroline | Nov 24, 2017 | Wellness
Happy Holiday Season! Even though Thanksgiving just happened and it still feels a lot like fall (we still have some beautiful foliage here right now in NY) I am all into the holiday spirit right now. In my family the tradition was that after Thanksgiving dinner was eaten we would all watch Christmas Vacation to usher in the holiday season properly.
I am also a firm believer in protecting your energy when it comes to the malls and hectic shopping situation during the holidays. It can leave you feeling angry, depleted, and completely out of the holiday spirit. I’m actually writing this on black Friday, cozy in my house, with no intention of hitting up a big store until the new year. You can either find me at the mom and pop shops in my hometown supporting local businesses, or ordering gifts online (supporting large corporations that are taking over our lives, haha).
I am here to simplify the task of your holiday shopping, so you can retain some joy and remember what this time of year is really about. The gifts I have included in this guide are all affordable, and curated for you; the yogi, the spiritual entrepreneur, the fitness fashionista, and the health foodie.
So for all the wellness enthusiasts out there…you know who you are… drinking green juices, going to soul cycle, sage-ing the F out of your house after you have a fight with your boyfriend, and reading the latest personal development book, I’ve got you! Check out my pics for 2017!
The Naked Diet Cookbook, Mushroom Coffee Mix, Cute Cooking Utensils, Nutrition Stripped Cookbook, Sea Salt Set, Collagen Peptides, Sloth Tea Strainer, Brain Octane MCT Oil, The Bulletproof Diet, Golden Milk Powder.
I am an affiliate of Amazon, which means that if you make a purchase from any of these links I may make a small commission, as no extra cost to you. This helps me maintain and run this website and keep putting out good content for you all to enjoy. Thank you for supporting Bloom & Spark!
by Caroline | Oct 8, 2017 | Self Care, Wellness
Getting enough sleep is important, but you shouldn’t underestimate the importance of getting QUALITY sleep. It’s not just the quantity, but the quality of the hours you’re sleeping each night that can make the difference in your energy and stamina the next day. With good sleep hygiene, you can improve the quality of your sleep. Sleeping better ensures that you get the restorative rest you need to perform your best each day.
Sleep Hygiene
Sleep hygiene means practicing good sleep habits. Important elements include maintaining a comfortable temperature, darkness and quiet in your bedroom, and comfortable bedding. You should go to bed at the same time each night, and avoid screen time, caffeine, and late naps. Sleep hygiene can also include incorporating relaxing exercises into your pre-bedtime routine, such as yoga and meditation.
Just like how you take care of your personal hygiene by brushing your teeth, your sleep hygiene should become a non-negotihtble part of your routine.
Yoga and Sleep
Practicing yoga poses an help you calm your mind and body. This makes it easier to fall asleep quickly and stay asleep through the night. You can practice some yoga poses in bed including:
- Legs up the wall
- Forward bend
- Happy baby pose
- Child’s pose
- Corpse pose
- Reclining Goddess pose
When you practice yoga in bed it’s a good idea to move pillows and comforters to that you have a large flat surface. You hold choose a mattress with a good support core so you’ll have a comfortable sleeping environment as well as a good place to stretch and do seated poses.
Meditation and Sleep
Meditation can be helpful for sleep, practiced with or without yoga. It can relieve stress, and can calm your mind so you can get to sleep quickly and experience restful, restorative sleep.
Meditation has been proven to:
- Reduce fatigue
- Diminish Anxiety and depression
- Rewire Brains
- Repair genes
Meditation can help you get good quality sleep by triggering a relaxation response, and it can hep yo if you’re short on sleep. it shifts your focus, helping you focus on the preset moment.
We can practice meditation for better sleep and daytime focus with:
- Progressive muscle relaxation
- mindful breathing
- counting meditation
- guided meditation
How You Can Improve Sleep Hygiene for Better Sleep
Improving your sleep habits can improve your sleep. Get better sleep by following thee sleep hygiene tips:
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Maintain a comfortable temperature. Your bedroom shouldn’t be too hot or too cold. Most people tend to sleep best in a cool room. Make sure your mattress, bedding, and pajamas are breathable and appropriate for the season.
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Keep your bedroom dark. Bright lights can interfere with your circadian rhythm, telling your brain it’s time to wake up even when you’re trying to go to sleep. Consider blackout curtains if your bedroom isn’t dark enough.
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Keep your bedroom quiet. Loud noises can keep you up or jar you awake. Limit nighttime noise and consider using a white noise machine if you’re bothered by noises at night.
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Invest in comfortable bedding. The right mattress can help you stay comfortable at night, aligning your spine and offering the support you need for restorative sleep.
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Limit screen time before bed. Just as bright lights can interfere with your brain’s sleep signals, screen time can be confusing as well. Avoid using screens in the hour (or more) before bed to avoid sending your brain a signal that it’s daytime and time to stay awake.
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Avoid large meals, caffeine, and alcohol before bed. Consuming these items can interfere with sleep quality, or make it difficult to fall asleep.
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Go to bed at the same time each night. Setting a consistent sleep time can train your brain and body to get sleepy at a regular time. This will make it easier to drift off to sleep each night.
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Nap wisely. Avoid naps late in the day, or napping for too long, as they can interfere with sleeping well at night.
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Use your bed as a dedicated place for sleep and rest. Your bed should only be used for sleep, sex, and restful activities, such as yoga and meditation. Avoid working, eating, and other activities in bed.
This post was graciously submitted to Bloom & Spark by Sara Westgreen. Sara Westgreen is a researcher for the sleep science hub Tuck.com. She sleeps on a king size bed in Texas, where she defends her territory against cats all night. A mother of three, she enjoys beer, board games, and getting as much sleep as she can get her hands on.
by Caroline | Sep 23, 2017 | Recipes, Wellness
‘Tis the season of plaid, apple picking, and pumpkin flavored everything! All the basic bitches are out in their scarves, uggs, and Starbucks pumpkin spice lattes, even if it’s still warm and sunny. Personally, I never jumped on the pumpkin spice latte band wagon. If you’ve ever googled in the ingredients you might know what I am talking about. The Food Babe, one of my favorite bloggers, was one of the first people to call out the health and safety of the ingredients used to make this addicting and trendy drink. I want to share this great infographic she made that shows you really what is in that drink. I won’t go into all of that here, but as someone who prefers to be in control of her health, this is something I feel very strongly about.
So Where Can You Get a Healthy Pumpkin Spice Latte?
Make make own version of course! And on that note, my fierce health warrior sister, you can make your own healthier versions of ANYTHING. I give you permission to experiment. Just try things out, and make shit up in the kitchen. Don’t worry about failure. If there’s one thing I can give you here (besides this recipe) it’s the power to know that you can do this too.
I used ingredients I already had in my house to come up with my own healthier version of the pumpkin spice late. I have to say I kinda like it!!! I’m not a coffee person but this is light and creamy, with just the right amount of spice and sweetness. I’m going to keep this simple and sweet, just like this recipe.
Ingredients
- 1 cup coconut milk
- 1/4 tsp cinnamon
- 1.4 tsp vanilla extract
- 1/2-1 tsp pumpkin pie spice.
- 1/2 cup black coffee
- *Optional* Honey or stevia to taste
Directions
- Whisk or blend: coconut milk, cinnamon, vanilla, pumpkin pie spice so the mixture is even and a little frothy
- Heat on a stove over medium heat to a simmer.
- Pour in 3/4 cup of black coffee
- Add any additional sweetener you desire.
- *Optional* To make it extra frothy use a whisk or put it back in the blender for a few seconds.
Serve or drink in your favorite Starbucks cup and body will know the difference!
P.S. Please feel free to use this recipe as a place to start, then jazz it up or modify it any way you want. Use almond milk, or real milk if that’s your jam. Throw in some pumpkin puree- I bet that would be SOOO good. Make it your own!
by Caroline | Sep 10, 2017 | Recipes, Wellness
So I decided to do Whole 30 again. The last time I did it which was a few years ago I was not successful. I gave up about half way through it, not because I missed junk food, but because I was creating a shit ton of anxiety in my head over the things I “was allowed” and “not allowed” to eat. Reading every label, trying to be perfect, freaking out when there were no Whole 30 options available, and feeling like I was punishing myself. It felt more restrictive than anything and lead to my food control issues getting worse. My decision to call it quits was more about restoring my mental health than anything else. I felt out of balance and worried all the time about what I would eat. That’s totally NOT THE POINT of Whole 30.
I felt like I had let myself down by not succeeding, like I was a failure. Would the “Whole 30” police be knocking on my door any minute??? But the silver lining was this was a major lesson I had to learn about worry, control, and food anxiety. Since then I’ve been working towards balance, which is easier said than done for me. I am grateful for the lesson though, because I got to witness my thought patterns around food.
I was getting some universal nudges that it was time to jump back in and try it again. This time I’m trying to NOT sacrifice my mental health in the process. I thought I would share my Whole 30 journey here on the blog by posting recipes of what I am eating, and discussing the mental aspect of food and anxiety.
Picture it: Sunday morning, rainy, dark, and cool. I only wanted something warm and cozy. Grains being off the list I had to get creative.
I got inspired by a post on pinterest that was similar to this but had a lot more ingredients. I almost always pass up on recipe that are too involved. Occasionally it’s fun, bot on a regular day I need something fast and easy. And any time apples and cinnamon are involved it’s instant cozy town.
I hope you enjoy.
Ingredients
- 1 cup of any nuts you have but mix raw nuts are better. For this one I used cashews, walnuts, and pecans.
- 1/2 apple
- cinnamon, nutmeg, ground cloves (or any combination of thees)
- 1 cup almond or coconut milk
Directions
- In a food processor pulse the nuts so they are chopped. The consistency is up to you. If you want it like porridge then pulse it to a fine powder. I prefer a mixed texture of some larger chunks with more fine granules.
- Finely chop some apple slices. I used a mandolin to get really thin slices, but you can just dice them into small chunks too.
- Combine chopped nuts, spices (any amount, no measuring required), and apples, with almond/coconut milk in a saucepan and simmer for 5-10 minutes.
- Top with some more apples and cinnamon to make it pretty!
That’s it! SO EASY! It’s fast and super healthy, giving you a great dose of protein in the morning.
If you enjoy this recipe share it with a friend or pin it on Pinterest!
xo,
by Caroline | Jul 16, 2017 | Wellness |
I have the privilege of calling this wellness leader my friend. Erica Velasquez is the creator of Yoga in the Vines- my favorite summer tradition, and founder of Evolve East– a wellness based business in the Hamptons, specializing in yoga, meditation, and Thai massage. We met when she was working at Wolffer Estate Vineyard (home to my favorite rosé of all time) and we quickly realized we both had a passion for wellness. So there is something good that can come out of hanging out at the winery all the time!!
I interviewed Erica for Bloom & Spark because I felt that her mission and work are incredibly aligned with the values of this blog. I’m also super excited about sharing the inspiring work that women in the wellness field are doing. I feel very lucky to know so many phenomenal women and want to support and honor their beautiful work.
How did you get started in yoga and wellness?
I’ve always loved to dance and move. I remember looking into a yoga studio window as a teenager and seeing students all in headstand. I remember thinking what in the world are those people doing?!!! I have to learn more.
Tell me about the business you run and how you are helping women with their wellness?
My business is Yoga in the Vines which is an outdoor yoga studio based at Wolffer Estate Vineyard in Sagaponack. I also own Evolveast which offers services such as retreats, private yoga and health related investments. I am on a mission to provide women (and men) the opportunity to reap the health benefits of spending time in nature. I believe time spent outdoors can heal, cure and rejuvenate a person. Taking a time out from technology, cellphones and computers is a must for wellness.
What are your favorite resources (books, industry leaders, podcasts) for living a healthy and happy lifestyle?
My favorite resources for living a healthy and happy lifestyle are the yoga teachers and leaders of the Hamptons. I am so thankful we are surrounded by a community full of the very best instructors.
What are your favorite types of yoga/movement and why?
Favorite type of yoga is a strong vinyasa class with restorative poses towards the end of class. It allows me to get my heart to beat, release stress and enjoy the art of relaxation.
What are the biggest rewards in the work you do?
The thank you’s from the students and teachers at Yoga in the Vines at Wolffer. I feel like I am serving my community. I enjoy seeing everyone smile after class. I enjoy seeing people gaze at the Vineyard my cousin Richie and his crew work so hard on. I’m so proud of this program and all the supporters.
What do you tell people who want to feel better in mind and body but don’t know where to start?
The hardest part is getting started. Just start. Try something new. Have fun with it. Try a guided meditation. Try a gentle or beginner yoga class and work your way up to something more challenging. Visit a local studio or travel to a studio you have never been to before. Experience a live class in person with a group and have fun! Explore new teachers.
Take me through your perfect Hamptons day!
Truth Training East Hampton with Natalia Poggi. Enjoy making breakfast for my boyfriend and I; smoothie and eggs please! Then Yoga in the Vines at Wolffer, followed by a boat ride out of waterfront marina around Sag Harbor. Enjoy some lunch at home on my porch sitting in the sunshine. A big yummy salad please! Take walk around Sag Harbor Village then have dinner at Sen sushi in Sag Harbor. Finally watch sunset at Long Beach with my wonderful boyfriend Chris and go to sleep! I’ll admit it. I love early bedtime !!!!
What do you think are the keys to living a balanced lifestyle?
A good night sleep! Turn off the lights, the computers, the phones, everything at least 1 hour before bed. Use lavender room spray from the Lavender Farm on the North Fork. Put on cozy pajamas. Read an inspirational book before bed. Say what your thankful for and enjoy a good night sleep. Wake up early and smile.
by Caroline | Jul 8, 2015 | Self Care, Wellness
I love Autumn. There’s something so refreshing about fall colors, the smell of leaves, and getting out the sweaters and boots. I especially love fall inspired cooking; winter squash, pumpkin and apple flavors, and roasting everything! Despite all of its wonderful qualities, many people (myself included) find that for the change in season may bring on negative emotions.
Feeling uprooted and lacking stability with all the change going on is very common. Do you sometimes feel unmotivated, or lacking energy and your usual zest for life? This prompted me to look toward natural ways to combat this and make the most of this time of year.
Celebrate the good things the season has to offer. This may sound extremely “DUH!” but it’s easy to forget this when you’re in a rut. The sunlight can be incredible with its warm yellow golden hues, unlike any other time of year. Go for a walk in a park, a hike in the woods and view the foliage, or go pumpkin/apple picking. Even when it’s chilly outside, bundle up in a cute sweater and scarf and spend a little time in nature.
Make fall inspired foods. While in the summer we tend to eat more salads and raw veggies, this time of the year is great for roasting. Try some winter squash, they come in so many interesting colors and shapes, it’s hard not to be inspired to cook with them. One of my favorite dishes to make right now is roasted apple slices with some cinnamon.
Get cozy. It’s natural crave stillness and warmth this time of year. As nature is preparing for the long rest of winter, or bodies will want to sync with that energy and need to feel rested and grounded. With all the movement in the air, temperature changes and windy days, we must balance that by finding stillness and stability. Allow yourself some quality couch or bath time. Change up your usual power yoga workout for a more slow-flow/grounding practice. Whatver you choose, know that you’re not being lazy, sometimes it’s just what you need to feel balanced and restored.
What are some of your favorite ways to infuse a little happiness into the changing seasons? Share your ideas in the comment section.
