Health

  • The Importance of Using Planners To Maintain Your Health and Wellness

    using planners
    Keeping up with how well you’re taking care of yourself, needs to be tracked and monitored. To understand the effectiveness of your mental and physical health, you need to measure the activity. Planners are the perfect way for doing that so that you can keep yourself both mentally and physically healthy.

    Help Clarify and Focus On Your Goals

    Wellness doesn’t remain the top priority when we get busy and feel like we’re fine without taking a time out. Using a planner reminds you of the reason why you started monitoring your health. Wellness planners allow you to track your rest habits, daily nutrition, and workouts as a way to maintain your health. In addition, it lets you focus on your goals so that you don’t float amid various objectives. The best part about using planners is that you can always go back and remind yourself of the essential goals and why you want to remain healthy.

    Breakdown Milestones

    Planners will help you easily break down your bigger goals and into tiny milestones making them more manageable. You will be motivated when you reach these milestones, as it will be simple for you to track the critical changes that take place in your body. The best part about using a planner is because you look at it every day you will keep your goals at the forefront of your mind, which helps you make better decisions regarding your health.

    Keep Tabs On Your Progress

    One of the fundamental reasons why people keep a wellness planner or journal is to track their progress. When you record your mental and physical health, you know whether you’re progressing or not. Seeing how far you’ve come with how many times a week you meditated, ate well, and got a good night’s rest will keep you motivated, as they are signs of progress. It allows you to check if your current routine is having the desired effect or not. You’ll know if you need to switch up things and make a new routine. When you keep track of or jot down everything in a planner, it will make your job much more comfortable.

    Plan Future Routines

    Have you ever gone to a gym without a plan? Then you are doing the wrong thing if you want to achieve some health goals. If you have a busy schedule, then most likely, you will be distracted from planning your future routine in advance. However, when you maintain a planner and jot down everything for your next training day, it will make your practice more efficient, and also you will be free to do some other activities.

    Record Important Health Factors

    Many health factors can be tracked easily by using a planner. There is plenty of information that others may mark as unnecessary, but in reality, it can significantly impact your results. You can record measures like your sleep, energy levels, what you eat, and your general mood each day. This makes planning is a single tool that helps you gather all the information which enables you to understand the needs of your body in a comprehensive way.

    Planners play a crucial role in one’s life and it’s the best route to go if you want to stay healthy, mind, body, and spirit.

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  • 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 adding even more titles to this list.

    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.

    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.

    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.

    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.

    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.

    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.

    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.

    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.

    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.

    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. 

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

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  • 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?
  • 10 Coronavirus Self-Care Tips To Help You Survive Self-Isolation

    Coronavirus has swept across the globe leaving chaos and death in its wake. We are consumed with fear of catching it while being consumed with grief over those we’ve lost to it. The stress and worry, if we or a loved will be this virus’ next victim, is so thick in the air that you can cut it with a knife. We know what needs to be done to help prevent the spread of this virus but what about the mental and emotional health as a result of this prevention? Here are some Coronavirus self-care tips to help all of us get through this scary time.

    Turn Off The News

    coronavirus self-care mommyrandr

    I don’t know about you but I’m sick to death of the news. So much so that I cannot bring myself to watch it all day long. Between 45’s stupidity coupled with how quickly this virus is spreading across NYC, for my sanity, I turn it off. Yes, it’s important to stay informed especially with ever-changing information but taking in too much or even excessive information will add to my stress, worry, and anxiety.

    Now, this is not to say that I’m not following the news. I’m just doing so in moderation and using Twitter for up to the minute news and Google breaking news notifications. This allows me to stay informed while also holding on to what little bit of sanity  I have left.

    Block Social Media Negativity and Misinformation

    Speaking of social media, I follow a lot of different people resulting in a diverse timeline of news, memes, religious, family fun, and work from other bloggers. But what you won’t see on my timeline is negativity or people who have beliefs and values that differ from mine. There was a time when I would just scroll past their posts and act as though I don’t see it but we no longer live in a time where that is an option. Hence the reason why I use my mute button to hide posts from people I don’t want to unfriend and my block button for those who cross the line.

    This is the beauty of social media, I control what I see on my timeline. During times like this, I’m only interested in people who are interested in sharing lifesaving misinformation, uplifting words of wisdom and comfort, and yes a meme to or two cause a little bit of laughter can go a long way.

    Declutter

    coronavirus self-care mommyrandr

    Yeah, I know the last thing you wanna hear is doing a deep clean but I swear to gawd it’ll make you feel better. I’m a total clutter bug so trashing old shit I don’t need is the best thing for me, and you too. I mean, what else have you got to do while the kids are in Google classroom? You don’t have to start large just pick a room, then an area, and get started. Do a little bit of decluttering every day and by the end of the week, you’ll see that room in a whole new light. I finally shredded a stack of junk mail that I’ve had for the past year. Seeing that small edge of my desk for the first time in months felt great!

    But see the thing with ditching your shit is struggling to really ditch it. This why you should ask yourself when was the last time you’ve seen it or used it? If it’s been more than several months or covered in dust throw it out. If you haven’t used it yet, you won’t. Trust me.

    Oh, don’t forget your upbeat music.

    You Don’t Have To Start A Side Hustle

    I don’t care what LLC Twitter says I am NOT undisciplined because I didn’t use my time home to start a business, write an e-book or pick up a third language. It’s utter bullshit to think that I have to be overly productive during this time. Everyone’s stress and anxiety are at an all-time high so if I don’t want to do anything, I won’t. I have no intention of overexerting myself. I’m keeping to the bare minimum with the goal of relaxing my mind and spirit. Now if something comes to me then it comes to me then I’ll marinate on it but I’m not going to force it in the name of saying I did this while you did nothing.

    Open Your Curtains & Windows

    coronavirus self-care mommyrandr

    Since it looks like we’re all gonna spend spring indoors why not open your curtains and windows to bring the outside in. My bedroom is where I spend most of my time. My little office is here and it also the sunniest room in the house. This means curtains each morning is a must. Letting the sun’s rays wash over me and the room will give me an energy boost to get through the day. It’s more than just opening the curtains, it’s also about letting the morning air into my space. I need open windows because if they’re closed for too long I’ll find myself suffering from mysterious headaches. If my head hurts despite eating, drank water, had a stress-free day, and gave my eyes plenty of screen rest I’ll check the windows to make sure enough air is circulating.

    Open curtains and windows is crucial to helping me maintain a mood throughout the day that’s light and upbeat. I find that I get more done with the sun beaming in than I do when I choose to keep it blocked out. Closed curtains make me want to take afternoon naps. Don’t get me wrong I love a good nap but that was when the kids were in school. They’re home now and I need to be awake to help them with their schoolwork. When they go back to school I’ll resume my ritual afternoon catnap.

    Put Your Kids To Bed Early

    When homeschooling started these kids, were going to bed super late. It wasn’t a big deal since we had nowhere to go but then one night they got extra loud and that’s when I realized they needed to get back on schedule. This has a two-fold effect, 1. it keeps me from having to parent after 9:30p and 2. it gives me the opportunity to do something for me at the end of the night. You see, what I hadn’t realized was I was running non-stop all day so by the time the kids dozed off at 11p I was asleep by 11:15. It meant I had no time for me which made me frustrated. But once they got back on school sleep times I’ve been able to put my feet up at night and add something new to my nighttime routine.

    In addition to my nightly routine, I’ve started to get into listening to audiobooks at night. I listen while I wash the dishes at the end of the night. I hate doing the dishes so listening to books makes the time go by while I clean the kitchen. I’ve gone through 2 books recently and I know I would’ve been able to if the kids went to sleep when they wanted. (By the way, I’m currently listening to The Last Tudor.)

    Journal

    coronavirus self-care mommyrandr

    I’ve found that journaling is really great way to release whatever is plaguing me. I keep two. One where I jot shit and doodle. It’s very lighthearted. But the other is emotional and darker. It’s where I let out everything I’m feeling. This one is not pretty and it’s not supposed to be. I just scribble wildly until I feel everything I feel is released. I’m not one for talking about my feelings but I also know I need an outlet to get that shit out.

    If you’re like me and you lack the ability to share your innermost feelings with anyone, even your own partner then you should consider journaling as a private release. Getting those thoughts and feelings out during times like this will help keep you calm.

    Call your family and friends

    This virus has really shown how precious our relationships are. I haven’t seen my mother in two months. Now in the past, I may have gone this long without seeing her due to schedules or seasonal weather conditions but this hits different because I’m prevented from seeing her. She’s older and works in a hospital, and I have the kids so neither one of us can risk being close. This is why it’s imperative to call, text, or video our loved ones. Check on them and see how they’re holding up, especially if they live alone. Use your group chat to easily connect with loved ones and friends.

    If you want to see your loved one do a drive-by wave or park in the driveway and they chat from the porch. Do not get out of your car and don’t let them come too close to your car. Love on your family from a distance – oh, and bring them some groceries one less trip to the market they have to make.

    Host An Online Gathering
    coronavirus self-care mommyrandr

    I’ve been thinking about hosting a happy hour with some of my girlfriends on Zoom on Friday night. We get dressed up from the waist up and just shoot the shit online for an hour sipping our favorite cocktail. Or we can have a game night where we play Bingo or Pictionary. We can also watch a movie on Netflix Party and chill. The goal of the activity is to have participants release themselves from the homeschooling and other stressors of the day and connect with other adults.

    Find An Online Therapist

    Sometimes journaling your thoughts down just isn’t enough and you need a little bit more. During difficult times there is nothing wrong with seeking out someone who can safely guide you through these difficult times. Let me just get this out of the way and say, there is nothing wrong with seeing a therapist. The stigma of seeing one whether seldom or on a regular basis is no more. Now more than ever people are openly, and happily admitting that they at one time or another have visited a therapist.

    There are a number of online platforms that you can use to find a therapist with many offering free consultations. Very Well Mind published a list of the best online therapy programs. It features the pros and cons of each platform giving you a thorough breakdown of each. While some people may not have a preference on what their therapist looks like, I, on the other hand, I prefer therapists who look like me. If this is the same for you then you’ll want to check out Black Female Therapists. It’s a directory of exclusively Black women therapists.

    Whichever route you go make sure you’re comfortable with them and the moment you stop feeling that way then choose another. Therapy is intimate and the last thing you need is to not feel connected to the person helping you.

    coronavirus self-care mommyrandr

    Do you have any Coronavirus self-care tips that are helping you survive self-isolation?