Routines are so vital to our lives, but it takes times to create a healthy & sustainable habit to be able to keep, but it's worth the effort. Here is a list of my holistic daily/weekly/monthly routines broken down by morning, afternoon & evening. My suggestion would be to incorporate 1 or maybe 2 new routines at a time to see how it affects you, then adding more, because what works for one person may not work for everyone else. Also, this trial and error gives you an opportunity to establish the new routine and form it as a habit.
If you are overwhelmed, feel free to schedule a free consultation with me to personalize your holistic wellness journey
Mouth Pulling with Coconut Oil
take 1 tsp of coconut oil in your mouth (on an empty stomach, first thing you do when you wake up and swish around "pulling" with your saliva for about 15-20 minutes or as long as you can. Spit out into garbage can instead of the sink (not to clog it)
This is an ancient Ayurvedic technique that says to draws out toxins from the body, as well as it improves oral health & whitens teeth.
You can do this while showering or cooking breakfast, watching/reading the news, planning your day etc.
Gargle mouth with:
1 part hydrogen peroxide - which helps kill bacteria accumulated overnight, helps maintain gum tissue health and bonus: whitens your teeth!
1 part alcohol-free mouthwash
2 part water in the cap of the mouthwash
Scrape the tongue with Tongue Scraper to remove any leftover residue that built up overnight
Meditation: If you don't have children or are able to take 5-15 minutes of quiet in the mornings, DO IT! This will be THE practice to set you up for the rest of the day, tune in to your body & your mind. It's nice to have a designated spot in your home where you feel safe, grounded & uninterrupted, sit on a meditation cushion to elevate your hips for comfort, surround yourself with favorite & spiritual objects like a Himalayan salt lamp (works as an air purifier and is BEAUTIFUL), Tibetan singing bowl, favorite healing crystals, mala beads etc.
This is also a great time to set an intention /mantra for the day: Whether you would like to be more mindful throughout the day in your actions and your words with yourself and others or you have a tangible intention of some sort, state it during your meditation. (see my list of mantras). You can write out your intention & place a crystal of choice on top in front of you while you meditate or you can hold it in your hand during your meditation.
It's also very important to dedicate a few moments throughout the day to take a few deep & meaningful breaths. Stuck in traffic, pause & take a breath. Waiting in line at the grocery store, pause & breathe! Somebody said something that triggered a negative emotion, pause, deep breath & then respond.
If first thing in the morning doesn't seem to fit into your routine, fit it in after the kids have gone to school or before heading out the door or even in the car before going in to work. Your mind will be relaxed and ready to deal with life's challenges in a more composed way
Chlorella on an empty stomach. This is an amazing source of chlorophyll which boosts your energy level, detoxify your body, which leads to fat loss.
Strong & Flexible Body:
5 - 20 minutes stretch to warm up the body from night's rest. This can include Sun Salutations or any movement that your body is calling out that day. Some mornings I want to hold 3-5 poses for 3-5 minutes and some mornings I feel like grooving to high energy beats
Before breakfast, I make a cup of Matcha Green Tea - a Japanese green tea LOADED with antioxidants boosting memory, focus & energy, which is exactly what we all need to start off our day.
OR a hot tea with lemon, honey (other options: a dash of cinnamon, star anise, basil, ginger)
Tulsi Basil Herb in this tea is considered “Queen of Herbs” in India and is revered as a sacred plant with healing properties of uplifting mood, reducing stress, balancing energy levels & more.
A filling breakfast consisting on 2 eggs over a bed of shallots, red peppers, arugula, potatoes (pick any or all) with feta cheese or any cheese on top with chives and cilantro. Side of lox. A bowl of pomegranates or any berries. I'm not a cereal kind of girl. I need me a large & hearty breakfast to last me until lunch time
My daily core vitamins which fuel me up for the day and work to improve my digestion. Double score!
Dry brush before shower helps to shed dead skin & aids in blood circulation and lymphatic drainage. And it's pretty amazing at cellulite reduction! Start at your feet & work your way up in long strokes, pausing at the thighs where you want to use circular motions for the cellulite
Wash & exfoliate my face with Vitamic C Absorbic Acid, which is a natural way to reduce blemishes & make your skin glow
Coffee & coconut oil body scrub in the shower. Caffeine stimulates dilation while the scrubbing motion increases circulation, plumping up the skin and making cellulite look less obvious. Plus, coffee grounds contain antioxidants, so they can increase collagen production. This is a SUPER easy DIY (do it yourself) You can scrub your whole body with this or just the back of the thighs. I also use it on my face as an exfoliator.
Massage cups for face & body - Once your face is lubricated with an oil either from the coffee & coconut oil scrub or other cleanser, gently & quickly glide these suction cups along your face (follow map below) to help with circulation & lymphatic drainage.
Frankincense oil is an anti-aging & wrinkle fighter oil that help reduce acne, blemishes, the appearance of large pores, prevents wrinkles, and it will even help lift and tighten skin
Apple Cider Vinegar (ACV) helps the skin tighter & brighter.
Rose water is great for reducing red & inflamed skin, helps to hydrate, regulate skin's pH levels & controls acne
Instead of the synthetic perfumes that are FILLED with chemicals, I use a roll-on of either my own that I make from essential oils or this Persian Garden roll on fragrance oil is amazing! I'm also a BIG fan of Rocky Mountain Oil’s True Blue oil, which is a wonderful mix of Wintergreen, Peppermint, Helichrysum, Blue Tansy, Chamomile, and Spruce in a base of Jojoba Oil. Besides its wonderful smell, it helps to easy stress & muscle tension when rolled onto the back of the neck & temples.
Apply sesame oil inside the nostrils is an ancient Ayurvedic practice to soothe sinuses & protect the nasal passages from daily infections.
Throughout the day, I drink plenty of water with a few slices of lemon - not only lemons have a ton of vitamin C which keeps my immune system strong & keeps the body producing collagen, which is essential for younger looking skin & less wrinkles
Heal the gut:
Before heading out the door for the day, I fill my stainless steel water bottle with filtered water using the BEST water filtration system (Rated by BestReviews for 2015) and a scoop of collagen. Oh collagen, I can talk about collagen for DAYS! This is the most amazing thing that I have incorporated into my daily life for sooooo many reasons. My two favorite: helped me with acne & because of its ability to "line the gut", it has reduced A LOT of my gastrointestinal problems.
Drink Kombucha throughout the day. This fermented black tea drink is amazing at “moving things down” for elimination & is naturally full of probitoics.
While driving, I use my mala beads to continue repeating the mantra I've chosen for the day or any other mantra I need at that very moment. For example: had a rough morning, kids screaming, I use my 108 mala beads to repeat "I feel joy in the present moment". BONUS: Mala beads are beautiful as jewelry, either bracelet or necklace.
A light lunch filled with healthy fats like avocado, greens such as spinach, arugula and a protein such as chicken.
Apple or pear
1 or 2 inch ginger depending on your love for ginger
3-4 inch turmeric
Your choice of either or all: 4 cut up pieces of jicama or/and celery
A whole lemon
Juice everything, pour into a cup and add a dash of black pepper (to activate curcumin in Turmeric) and cinnamon
Evening Primrose Oil supplement after lunch. Primrose is full of gamma-linolenic acid (GLA), which human bodies aren't capable of making themselves. This is great for brittle nails & hair, PMS, menopausal symptoms & many others.
A peppermint hot tea after lunch to aid digestion. It's important to step away from your day activities to really eat and chew your food. This is detrimental to your digestion and has been one of the biggest make-overs to my relationship with food and my tummy. If weather permits, I'm always outside in the nature, eating.
Chew Xylitol gum, which is naturally occurring diabetic-safe, low-calorie carbohydrate that is obtained form the bark of birch trees, coconut shells and cottonseed hulls. Xylitol prevents cavities & has the effect of stopping the saliva from becoming acidic so that tooth decay doesn't start
When there is a big gap between lunch & dinner, my favorite afternoon snacks are Brazilian nuts, dates & figs (excellent sources of energy), cashews, seaweed snacks, almonds, berries, jicama sticks, banana topped with peanut butter & sprinkled with hemp or chia seeds
EFT technique (emotional freedom or tapping technique) on whatever I need at the moment. Whether I'm stressed or tired or insecure, I turn back to this technique for an afternoon pick-me-up
Another 10-15 minute meditation before picking up the kids from school to keep my sanity for the rest of the afternoon and into the evening
Rose Water Toner with a drop of frankincense essential oil, which is an anti-aging & wrinkle fighter oil that help reduce acne, blemishes, the appearance of large pores, prevents wrinkles, and it will even help lift and tighten skin
followed by Vitamin C serum, which Stimulates the production of collagen for a radiant complexion
Probiotics - populate the good bacteria in your gut while you sleep to help digestion & strengthen the immune system.
Drink a cup of hot relaxing evening blend tea made with Chamomile & Lavender. I love this brand of tea, as the tea steeps deep & my eyelids get heavy after just a few sips!
Strong & Flexible Body
Restorative yoga - 5-10 postures depending on how stiff my body feels
Roll out tight muscles, especially the IT band (which never gets any love) with a foam roller
Read an inspirational book or an article - this routine is a MUST to maintain a happy spirit & get out of the complaining mode. My favorite is Gabriel Bernstein's Miracles Now, which is a 108 simple techniques to combat our most common problems—stress, burnout, frustration, jealousy, resentment. The stuff we have to deal with on a daily basis. It's broken down into 1-2 page inspirational nuggets of wisdom, which is simple to understand and to implement
Gratitude jar - practicing this one routine has shown to reduce stress & tension. Rewire your brain to become more optimistic by helping it store more positive events through gratitude. Personally, this routine has increased my happiness, kindness and appreciation for the little things in life that we often miss. Even in times of sorrow and pain, this practice has helped me crawl out of some of the deepest depression holes I have built for myself by dwelling on the circumstances. The empowering reality is that we have the power to shape our own lives by being in gratitude. Every day, write at least 1-3 things you are grateful for today. And even if you had a horrible day, focus on the lessons you've learned from these experiences
Happy Spirit / Balanced Wellness / Holistic Beauty
Epsom Salt Bath - naturally occurring mineral compound of magnesium. When Epsom salt is dissolved in warm water, the magnesium is absorbed through the skin to help replenish magnesium levels in the body. Magnesium helps promote a feeling of calm and relaxation. It also increases energy and reduces irritability. Epsom salt baths can help improve your sleep and concentration. Directions: Use at least 3 cups per bath tub.
Facial steam bath - this opens up the pores for a deep cleanse with the help of dried chamomile, lavender buds, rose petals and /or calendula flowers or use a few drops of any essential oils you like. I like lavender & lemon!
Directions: Steep the herbs in a pot of boiling water, carefully place your face about six inches from the top of the water and cover your head with a large towel, making sure to position it so the steam from the bowl is somewhat trapped under the towel tent. Steam your pores for 1-3 minutes, breathing slowly and deeply
Face mask - I love to get creative with these. A combination of: clay, yogurt, lava chips, raw honey, cinnamon, turmeric, lemon juice etc. Mix it all up, lather on your face in a thick coat, let it sit for 10-15 minutes, rinse off with warm water & FEEL the difference!
Balanced Wellness / Holistic Beauty
Castor oil detox pack - healing properties of ricinoleic acid found in this oil include immune system support due to its ability to increase count of the lymphocyte, which boosts your lymphatic drainage. Increased lymphocytes speed up the removal of toxins from your tissues, which promotes healing. Castor oil packs soaked through the skin and improve the body’s ability to assimilate nutrients, eliminate toxins, and stimulate circulation. Another great benefits of castor oil is its ability to help you grow thick & luscious hair, whether you on your head, your eyebrows or eyelashes.
Directions: Take a cotton flannel or cloth and soak with castor oil. Apply to the skin that you wish to detoxify or increase energy flow, cover with a little plastic and then lay on a hot water bottle or heat pack. Leave it on for anywhere from 20 minutes to an hour and just chillax while this is going down.
If you are using it for your hair, apply to scalp soaking every strand, leave overnight and wash the next day.
For eyelashes & eyebrows- use a clean eyelash brush to apply and leave overnight
All body oil - this is an Ayurvedic Self-Massage “Abhyanga” practice which restores the balance of the doshas and enhances well-being and longevity. The self-massage increases circulation, stimulates internal organs, calms the nerves, & moves the lymph while aiding in detoxification. This practice is the ultimate expression of self-love.
Directions: Pick an oil you like: coconut, castor, jojoba, almond, sesame etc. Warm the oil using a double broiler scenario with water on the bottom pot and a heat-proof bowl on top with the oil. Stand in a shower or bath and apply oil to the entire body starting at the crown of the head, all the way down to your toes, using circular or long strokes when feels appropriate. Sit with the oil for 5-15 minutes if possible so that the oil can absorb and penetrate into the deeper layers of the body. Enjoy a warm bath or shower afterwards.
Repeating a new behavior is what makes changes stick. When you repeat a pattern, you literally change the neural pathways in your brain. Sharing your goals and your progress with someone supporting & encouraging makes you more responsible for sticking to those goals.