Health & Wellness

  • Health and Wellness Books I’m Looking Forward To In 2021

    Health and Wellness Books

    At the start of every year, I always look forward to new book releases, specifically health and wellness books. These are the books that will carry us through the year and beyond as they deep dive into how we can keep our minds, bodies, and spirits healthy.

    *This list is only but a few of the health and wellness books that will be coming out in the first quarter of the year. As the year progresses I will be adding even more titles to this list. Book descriptions are via Amazon.

    That Sounds Fun – Annie F. Downs

    Health and Wellness Books

    We know there are certain things we must have to survive–food, shelter, and safety to name a few. But there are also aspects of life that truly allow us to be joyful and fulfilled. For popular podcaster and bestselling author Annie F. Downs, fun is close to the top of that list. Few would argue that having fun doesn’t enrich our lives, but so much gets in the way of prioritizing it. Tough days, busyness, and feelings that are hard to talk about keep us from the fun that’s out there waiting to be found.

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    Cosmic Health – Jennifer Racioppi

    Health and Wellness Books

    There’s much more to astrology than weekly horoscopes, personality types, and predictions for the future. For astrologer and transformational coach Jennifer Racioppi and her clients, it is a guide to living in sync with the natural rhythms of the universe to achieve optimal health and astonishing success. Cosmic Health provides a groundbreaking cross-disciplinary approach to cultivating physical, emotional, mental, and spiritual well-being. By honoring your individuality, your role in the universe, nature, and the seasonality of life, you will be armed with the knowledge—and magic—you need to cultivate uncompromising health.

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    The Book of Light: Illuminate Your Life with Self-Love – Nia the Light

    In this inspiring, illustrated book, Nia explores a range of emotions, from pain to joy, insecurity to confidence, to help you find your own individuality and power. The journaling activities give free rein to your inner queen to document your experiences of self-love, your flaws, and life lessons. Nia shares her own path towards accepting her whole self – acne, stretch marks, and all!

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    A Rhythm of Prayer – Sarah Bessey

    Health and Wellness Books

    This book, curated by acclaimed author Sarah Bessey, celebrates and honors that prayerful tradition in a literary form. A companion for all who feel the immense joys and challenges of the journey of faith, this collection of prayers says it all aloud, giving readers permission to recognize the weight of all they carry. These writings also offer a broadened imagination of hope—of what can be restored and made new. Each prayer is an original piece of writing, with new essays by Sarah Bessey throughout.

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    Set Boundaries, Find Peace – Nedra Glover Tawwab

    Health and Wellness Books
    Licensed counselor, sought-after relationship expert, and one of the most influential therapists on Instagram Nedra Glover Tawwab demystifies this complex topic for today’s world. In a relatable and inclusive tone, Set Boundaries, Find Peace presents simple-yet-powerful ways to establish healthy boundaries in all aspects of life. Rooted in the latest research and best practices used in cognitive behavioral therapy (CBT), these techniques help us identify and express our needs clearly and without apology–and unravel a root problem behind codependency, power struggles, anxiety, depression, burnout, and more.

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    Your Time to Thrive: End Burnout, Increase Well-being, and Unlock Your Full Potential with the New Science of Microsteps – Marina Khidekel 

    This book is a Microstep bible. With chapters dedicated to sleep, nutrition, movement, focus and prioritization, communication and relationships, unplugging and recharging, creativity and inspiration, and purpose/meaning, Your Time to Thrive shares practical, usable, research-supported mini-habits that will yield huge benefits and empower people to truly thrive in all parts of their lives.

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    Every Body – Julia Rothman & Shaina Feinberg

    Health and Wellness Books

    Ever had a question about sex—whether out of curiosity, desire, or the sneaking suspicion you’re, somehow, different? Every Body will help you feel less alone. It’s a huge collection of anonymous stories, essays, artwork, and expert tell-alls on myriad subjects, all rolled into one. It’s the conversations most of us are too scared to start.

    The stories, essays, and interviews they’ve compiled touch on a wide array of topics, including first times, open relationships, body acceptance, accidental pregnancies, sex toys, pleasure, fear and trauma, sexual discovery, and more.

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    I’m So Effing Tired – Amy Shah, MD

    Does it feel like your life is too busy, your days are too short, and you’re feeling overworked, overstressed, and overtired? Chances are you’ve asked your doctor for help, only to be told that it’s because of your age, or your workload, or, worse, that it’s just “normal.”

    If so, you’re not alone. Women of all ages are suffering from an epidemic of fatigue and burnout. But exhaustion doesn’t have to be your new normal. Inspired by her personal wellness journey, integrative medical doctor Amy Shah has created this program so that you can regain your energy and reclaim your life.

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    The Gift of Self-Love: A Workbook to Help You Build Confidence, Recognize Your Worth, and Learn to Finally Love Yourself – Mary Jelkovsky 

    The Gift of Self-Love is an honest, heartfelt, and relatable book that will guide you on your journey to self-love, self-care, and body positivity. Author Mary Jelkovsky, better known on Instagram as @maryscupofteaa, shares her story of conquering her insecurities (after years of an eating disorder and intense, self-sabotaging work as a bikini fitness model) and finally learning to love herself exactly as she is. Written like a letter to a close friend, this self-improvement book provides practical advice and exercises that will help you finally give yourself the gift of self-love.

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    What Doesn’t Kill You – Tessa Miller


    Tessa Miller was an ambitious twentysomething writer in New York City when, on a random fall day, her stomach began to seize up. At first, she toughed it out through searing pain, taking sick days from work, unable to leave the bathroom or her bed. But when it became undeniable that something was seriously wrong, Miller gave in to family pressure and went to the hospital―beginning a yearslong nightmare of procedures, misdiagnoses, and life-threatening infections. Once she was finally correctly diagnosed with Crohn’s disease, Miller faced another battle: accepting that she will never get better.

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    Skin Care For Your Soul – Jude Chao


    The skincare journey. As much as we’d like it to, glowing, clear skin doesn’t happen overnight. But there is beauty in the process―not just the results. Author Jude Chao links skincare to self-care culture, giving readers a practical guide to developing their ideal skincare routine and using it to help manage stress, anxiety, and depression. The Korean skincare routine invites us to look at our skincare not only as a way to reduce lines and wrinkles or clear up breakouts but as a tool for developing our self-care habits.

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    You Don’t Owe Anyone – Caroline Garnet McGraw

    Inspired by the author’s viral essay “You Don’t Owe Anyone An Interaction,” this book invites us to make surprising choices that can help us get unstuck. Rather than offering more ways to effect change through sheer effort, these personal stories serve as a compassionate witness, a reflection of our own perfectionistic tendencies. They also are a wake-up call jolting us out of our martyr mentality and inspiring us to move in new, positive directions.

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    The Scandinavian Guide To Happiness – The Editors of Whalen Book Works


    There’s a reason Finland, Denmark, Norway, Iceland, and The Netherlands consistently rank as the top 5 happiest countries on earth! Find out the secrets to their happiness and fulfillment in The Scandinavian Guide to Happiness, which shares centuries of Nordic wisdom. These basic principles will help you see how to have a happy life without buying anything, changing yourself, or making any other crazy drastic changes! Topics include Simplicity, Happiness, Health & Wellness, Relationships, Nature-Inspired Living, and more. Full of inspiring, encouraging ideas—and charming illustrations!—this thoughtful Scandinavian guide is sure to put a happy glow on your life.

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    Laziness Does Not Exist – Devon Price, Ph.D.

    Laziness Does Not Exist explores the psychological underpinnings of the “laziness lie,” including its origins from the Puritans and how it has continued to proliferate as digital work tools have blurred the boundaries between work and life.

    Dr. Price offers science-based reassurances that productivity does not determine a person’s worth and suggests that the solution to problems of overwork and stress lie in resisting the pressure to do more and instead learn to embrace doing enough.

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    Fitness for Every Body: Strong, Confident, and Empowered at Any Size – Meg Boggs

    In Fitness for Every Body, Meg shares her personal story and inspires you to celebrate your own body for all its capabilities. Featuring a dozen step-by-step, full-body workouts, this book is more than a workout guide or a training manual. It’s a reminder that you’re more than just your weight, that you are stronger than you believe, and that just because you might not be thin, doesn’t mean that you can’t be an athlete. Your body is capable of doing incredible things—you just have to let it.

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    Are there any health and wellness books being released this year that you’re looking forward to?

  • New Year’s Self-Care Checklist {FREE Printable}

    This year is FINALLY coming to a close. With everything that happened, it felt like it’s been 2020 for 10 years. 2020 was supposed to be the year we lived our best lives. It was going to be the roaring ’20s 2.0. Instead, it was the year of Murphy’s Law, and everything that could go wrong did go wrong. Despite there being some positives, the year overall was mentally, emotionally, and physically draining.

    No one wants to go into the new year feeling frazzled. That’s why this self-care checklist is crucial to getting you (and me) back on the path of remembering to do the little things. Contrary to popular belief, self-care doesn’t have to cost a bundle. At its bare bones self-care is really about taking time out to do things that keep our lives flowing smoothly. This can look like a few moments of reflective meditation, making sure all your health appointments are scheduled, taking time out to phone a loved one.

    This checklist features 15 simple everyday activities that are meant to bring peace and calm to your body and environment. The best thing about this is (other than it being free) you two designs to choose from to print, or you can save the PDF on your device and digitally check off things there. The key is ensuring this list is going to be someplace where you will see it every day.

    There is no right or wrong way to use this self-care checklist. You can simply tick off a few at your leisure and come back to the others later, you can break them up over the course of January, or you can challenge yourself to complete one new thing for 15 consecutive days. The choice is truly yours.

    On this list you’ll find the following:

    Setting goals for the new year
    Starting a new book or journal
    Scheduling work and health appointments
    Cleaning up your computer files (Shameless Maya has a great video on this)
    Meditation, working out, and eating right
    Creating morning and evening routines
    Turning off social media
    Calling a friend
    Filling your home with your favorite scent

    Self-Care Checklist mommyrandr valerie pierre

    Click to download:: New Year's Self-Care Checklist (Pink) (7 downloads)

    Self-Care Checklist mommyrandr valerie pierre

    Click to download:: New Year's Self-Care Checklist (Purple) (8 downloads)

    Also, if you haven’t done so already download my 12-month undated wellness calendar. It’s a FREE printable featuring Black women in the wellness space.

  • Undated Wellness Calendar For Black Women {FREE Printable}

    This undated Wellness Calendar is a free printable download that features Black women in the wellness space.

    Why a calendar centered around Black women?

    Why Black women? Well, if you didn’t notice I AM a Black woman and as a member of the planner community, I’m always looking for planners and other accessories that reflect who I am. You see, I don’t just want to see myself represented with certain brand collaborations. I’m looking for planners and calendars that have been created specifically for me. And the sad thing is there isn’t much in this niche. So because I haven’t seen it, I created it. I know what I’ve been looking for and if I’ve been looking for it, I know others have been too and it’s long overdue that we get it.

    Undated Wellness Calendar mommyrandr

    Why a wellness-themed calendar?

    As I have mentioned before there really is a lack of wellness-based calendars and planners on the market. I mean, sure you can take any ole calendar/planner and with enough tailoring make it suit your wellness needs but why should you. If we can get a dozen variations of teacher, faith, sport, and mommy planners (not that I have a problem with any of those), surely we can get a wellness planner. No, not a fitness planner. That’s totally different. I mean wellness. Yes, there can be a hint of fitness but instead of this planner telling you when it’s leg day a wellness planner will tell you it’s time to rest your legs. See the difference?  

    What does this Wellness Calendar feature?

    Undated Wellness Calendar mommyrandr
    In addition to 12 images of Black women, (see images above) this calendar features a monthly calendar that includes a general goal and to-do list, a monthly wellness list, and a self-care tracker for you to monitor how much self-care you’ve taken for the month. And before you ask, there is no such thing as too much self-care. You take it when you need it without the guilt of doing so. The blank notes space is for you to jot down your next meditation session, words of wisdom, or your upcoming doctor’s appointment. It’s completely up to you.

    How to get your undated Wellness Calendar

    In order to claim your FREE calendar, you have to subscribe to the Mommy R+R newsletter. Sent once a month, this email contains exclusive stories, self-care tips, and everything in between you need to feel rejuvenated and recharged.

    Claim Your Wellness Calendar

    Undated Wellness Calendar mommyrandr

    What would your ideal undated wellness calendar or planner contain?
  • 10 Self-Care Tips To Help You Get Through Election Day Anxiety

    Election day anxiety is a real thing and it’s at an all-time high. Listen, I am stressed in ways I didn’t think possible and that’s saying something considering 2016. I’m trying to be calm about it but it’s really hard. And I know I’m not the only one who feels this way. People around me are on edge. Everything is at stake here and if it doesn’t go well who knows what that will mean for us.

    So how do we get through this day without driving ourselves mad? There are 10 things I plan on doing today and throughout the rest of the week if [redacted] is reelected.

    Stay Off Social Media

    As much as I love Twitter I’m shutting it down by 5pm and I suggest you do the same. As much as you may want to be on Twitter all day long keeping up to date I highly recommend that you don’t. Consuming too much that’s shared about the election, especially distressing videos won’t do anything to help your anxiety. Instead, pick a single trusted news source and sporadically keep yourself abreast that way but after a certain time turn it off completely.

    Go To Bed Early

    With daylight savings in effect and it’s pretty much pitch black at 4pm so why not just call it a night. There’s no rule that states you have to stay up until the wee hours of the morning to find out who the winner is, and with as much stress as this election is causing why would you. Watching the numbers crawl in will only make your anxiety worse, trust me I was an emotional mess in 2016, don’t do your mind and body the way I did mine – go to bed.

    Oh, and turn off your wifi so that you get no breaking news disruptions while you sleep. Which leads me to my next point…

    Meditate As Soon As You Wake Up

    The first thing I do in the morning after turning off my alarm is scrolling through Twitter to find out if the world is ending and it’s worth getting out of bed. Instead, on Wednesday morning I will meditate silently before I turn my wifi or television on. I want to lay in silence and enjoy the peace that my home brings me before I jump into the chaos of whatever the election results bring me. You should do the same. If you’ve never meditated before Headspace has you covered with some meditation basics. I assure you it’s not hard and you’ve done it many times before you just didn’t realize it.

    Now that I’m thinking about it you might want to set your phone so that your text messages don’t appear displayed on your front screen. Don’t allow yourself to see anything before you’re mentally prepared.

    Binge-Watch A Show Instead of Watching The Election Results

    Instead of watching those numbers come in choose a show on your watch list (I know you have one) and watch it. A series can have between 8-10 episodes. That’s more than enough to keep all of us busy starting around 4 or 5pm or pick 4 movies to watch, whatever floats your boat. Don’t have anything on you list? Popcorn and Tequila has a great list of shows to watch when you need a break. But the goal is to watch anything but those incoming poll numbers.

    Don’t Go Outside On Election Day (But If You Have To Stay Local)

    I have to get some food tomorrow cause I forgot over the weekend but I’m going to stay super close. I don’t like the market around the corner from me cause it’s ridiculously high, but they’re going to get my money because I will not go any farther than that. Cause let me tell you something, the actions of those deplorable [redacted] supporters over the weekend showed me that people are unstable and they will attack you without provocation.

    Don’t think because I live in New York City that I’m immune, no. There are communities here in all five boroughs that I wouldn’t deem safe as a Biden/Harris supporter or as a Black woman. That said, no matter where you are in the country if you have to go out be brief about it and get enough food to last you a few days.

    As a matter of fact, if [redacted] gets reelected again (Lord please don’t let these people be that stupid twice) I would even refrain from going outside the rest of the week unless you plan to protest. In which case, please be safe.

    Election Day Anxiety mommyrandr

    Clean Your Space

    When your space is a disaster your whole emotional well-being will be a disaster too. Turn on some music and use this time to give your place the deep clean it’s been begging you for. It’s colder now use this time to pull out your winter clothes and pack up your summer stuff. Donate anything you no longer want or anything that doesn’t fit. Rid your bathroom of products you purchased but you know you’re never going to use. Vacuum, clean windows, and dust your furniture. Leave no stone unturned.

    Download Music To A Playlist

    Speaking of music, make a playlist, and listen to it. The great thing about making playlists is that you can make them for whatever mood you’re in. According to Get Healthy Stay Healthy, listening to music has many benefits such as, improves mood, reduces stress, eases pain, and provides comfort among other things. As an alternative, there are a number of great health and wellness podcasts that you can give a listen to.

    Ask A Family Member Or Friend To Check On You

    Having someone to check on you is always a great thing. This can be in the form of asking about your well-being and/or someone telling you what the results were. I have a group chat that I live in. It’s my safe space that’s free from the outside world. Make a pact with your group chat members that you’ll keep the chat free of the results until a certain time and have one person share the results. This way you can have the support of those in it helping you get through it should the results not be in our favor.

    If He Wins Again Give Yourself Time To Heal

    This is so important. If this fucker wins again allow yourself time to grieve. There is no time limit on how long you have to be saddened by the news. Allow yourself to feel and go through all the emotions you’re feeling. You’re entitled to feel that way and no one has the right to tell you how long that process should take as the healing process is for you, and only YOU. You’ll emerge from your healing process when you’re good and goddamned ready.

    Call Your Therapist

    If he wins and your emotions are a wreck then I would absolutely recommend calling your therapist. Election day anxiety coupled with a (dreaded) reelection win would be enough for anyone to make an emergency appointment. Talking to a therapist is great because you are able to express things you can’t to your friends and family, especially if you’re the only one feeling the way you do. There is nothing wrong with allowing a professional to help you get through whatever hell we’re going to face.

    Now if he loses, pop champagne – and STILL call your therapist. Why? Because this election tore families apart and you may not be speaking to loved ones and you still have to work through not having those relationships in your life.

     In what ways are you planning on getting through your election day anxiety?