7 Successful Intermittent Fasting Benefits Everyone Should Know

Intermittent Fasting WilcoWellness


Happy February! It’s National Fasting February Month!

which is an entire month dedicated to goals associated with transforming health resolutions into healthy habits and lifestyles. In this month, we’re celebrating the benefits of intermittent fasting and its effects on metabolic and overall health. Let’s get started!

Fitness gurus always seem to always be raving about intermittent fasting as one of the world’s most popular health and fitness trends, and with good reason. People who fast this way use it for weight loss, improve overall health, and simplify their lifestyle. Studies Reports by Science Direct, suggest that intermittent fasting has powerful effects on the brain and body, including living a longer life.

Please continue to read to learn more about intermittent fasting and its benefits.

What is Intermittent Fasting (IF)?

When a person eats in cycles between patterns of eating and fasting, known as Intermittent fasting (IF). It’s not what foods you eat; it’s when you eat them. In this respect, IF is not a diet in the conventional sense but more of an eating pattern. Some of the most common IF cycles are 16-hour and 24-hour fasts, two times a week. Fasting is becoming a popular practice due to its overall health benefits.

Fasting is not a new trend or a fad diet. It’s been around throughout human evolution. In fact, ancient human gathers couldn’t go to the local Piggly Wiggly and stock their fridges. Food wasn’t available year-round, meaning sometimes they couldn’t find something to eat.

Due to evolution, humans are able to function without food for longer periods of time. In fact, eating 3-4 (or more) meals per day is more unnatural than fasting.

What are some Intermittent Fasting Methods?

If you search the internet, you will find several different ways of doing intermittent fasting – all of which involve splitting up your day into eating and fasting periods. During the fasting time zones, you eat nothing at all or very little. Some of the most popular methods are:

  • The 5:2 diet: Consumer 500-600 calories on two non-consecutive days of the week, but normally eat the other five days.
  • Eat-Stop-Eat: Once or twice a week, fast for 24 hours. For example, don’t eat breakfast one day until breakfast the next day.
  • The 16/8 method: Also known as the Leangains protocol, this method involves skipping breakfast and restricting meals to an 8-hour window, such as 12-8 pm. Then you proceed to fast for 16 hours in between.

What is the most popular intermittent fasting method?

People tend to find the 16/8 the easiest and most functional intermittent fasting method. This method is sustainable and doesn’t disrupt everyday life (too much).

Pro-tip: Don’t eat more during your ‘eating” periods. All of these methods should result in weight loss should there be a reduction in daily caloric intake.

How does IF affect cells and hormones?

There are several things that happen to your body, on a cellular and molecular level, when you fast—for example, adjustments to hormone levels. The body will adjust hormones to make it easier to use stored body fat for burning calories.

An essential cellular repair process is initiated by the cells and will change the expression of your genes.

Some changes within your body:

  • Gene expression: Gene functions change in relation to longevity and protection against particular diseases.
  • Cellular repair: When you’re fasting, the cells in the body initiate a cellular repair process. Including autophagy, where cells will digest and remove old and dysfunctional proteins that build up inside cells. (Source)
  • Insulin: Fast improves insulin sensitivity, and insulin levels tend to drop dramatically. Lower levels of stored insulin help make body fat more accessible.
  • Human Growth Hormone (HGH): Levels of HGH will soar, increasing nearly as much as 5-fold. This benefits the person looking to gain muscle and lose fat. (Source)

The health benefits of intermittent fasting lie within these changes in hormone levels, gene expression, and cell function.

What are the health benefits of intermittent fasting?

It’s crystal clear that intermittent fasting in humans and animals has its benefits. Several studies show it can have powerful benefits like weight loss and better the health of the brain and body. It quite possibly can help you live longer.

Some of the main benefits of intermittent fasting include:

#1 Brain Boost: Due to IF, the brain hormone BDNF will increase and help with the growth of new nerve cells. It may help protect against Alzheimer’s disease. (Additional sources, sources)

#2 Here’s to Heart Health: Intermittent fasting may help reduce heart-related health issues like high blood pressure and high cholesterol. (Source)

A few other risks to consider are:

  • Bad LDL cholesterol
  • Blood triglycerides
  • Inflammatory markers
  • Blood sugar
  • Insulin resistance 

#3 Inflammation: Inflammation is a key driver in many chronic diseases. Some studies suggest that IF will lower the markers of inflammation.

#4 Insulin resistance: Reduce insulin resistance, lower blood sugar, and protect against type 2 diabetes.

#5 Weight loss: As stated above, Intermittent Fasting can help reduce belly fat and lose weight without the need to reduce calories.

Note that intermittent fasting is not always meant for everyone. If you have a history of eating disorders or are underweight, you should not start IF without consulting a doctor first. In these cases, intermittent fasting can be harmful.

What are the side effects of intermittent fasting?

The main side effect of intermittent fasting is the feeling of being hungry. Also, you may feel weak, and your brain might not perform as you’d prefer. This may all be temporary, as it takes your body a bit of time to adapt to the new eating schedule.

If you have a medical condition, we highly recommend consulting with a doctor before starting this fasting methodology. More in particular if you:

  • Are underweight
  • Have low blood pressure
  • Pregnant or breastfeeding
  • History of amenorrhea
  • Attempting to conceive
  • History of eating disorders
  • Take medications
  • Have issues with the regulation of blood sugar

With that being said, intermittent fasting can be safe. If you are overall healthy and well-nourished, intermittent fasting should not be dangerous for you to choose.

Live a Healthy, yet Simple Lifestyle

We understand that eating healthy can be simple but yet a challenge. A majority of people may start a diet as quickly as they end it. This may happen because of all the work that goes into preparing, cooking, and cleaning up. And of course, nobody likes doing dishes!

With intermittent fasting, you don’t need to prepare meals, spend hours cooking, or clean up afterward. For this reason, intermittent fasting is well-known as a life-hack and quite popular. People love the health benefits such as weight loss and a boost in brain function. All in all, it’s helps keep things simple while amping up your overall health and well-being.

Creative Coping Skills for Staying True to Your Health Values

Healthy Holiday Habits


You’ve done the work; Whether you’ve hit the gym consistently, built good eating habits, or made adjustments to feel better

Along came the holidays. The season for carb-loaded deliciousness, sugary sweet treats, and consoling in food for holiday-stress is in full swing.

Mom’s pies are a family tradition, even if she’s made ten thousand too many again. And you know she’ll be offended if you don’t take some home. Grandpa Roger will guilt you into trying his Turducken (loaded with cheddar cheese). And there’s a small part of you that wants to give because you might be missing out on the joys of tasty seasonal favorites if you stick to your good eating habits.

Practice what to say and do before going on holiday food-fests. Your body, mind, and spirit will thank you later.

Author of The Psychology of Eating, Jane Ogden, Ph.D., says by combining flexibility and preparation, a healthy person can cope. Be willing to invest time into planning what to say and do beforehand to stay true to your food values and health goals.

Overcome Barriers:

  • Food. It’s everywhere you look! From the office breakroom to sweet Sunday snacks at the in-laws, goodies are around, multiplying temptations like rabbits.
  • Eager Emotional Unpacking. Holidays seem to give emotional baggage the green light to unpack past trauma, wrong-doing, and disappointments. Old memories may surface – some stressful or sad. Ogden says many people respond to these triggers with emotional eating.
  • Treat Yourself. You may have a particular dish you love that only comes around during the holiday season. Missing out on it may feel criminal!
  • Righting with Rituals. Dr. Ogden says, “Food is often an important part of both family and religious holiday rituals,” she continues, “and opting out of those rituals may be seen as disrespectful of those sacred traditions.”
  • Food May Build Strong Bonds. Relationships with loved ones and food are deeply connected, says Dr. Ogden. She states, “at the holidays, you’re often with people who mean a lot to you, whom you don’t see all the time.” She continues, “As a result, you may be inclined to use food as a connecting point,” even if you’re hungry or not.

First and foremost, take time to honor yourself with self-reflection before heading into the holiday season.

Think about what you’ll eat in a way that better serves you. It’s “not in a way that meets the social or family expectations of others,” advises Dr. Ogden. Make sure that you are eating for yourself and nobody else. And make sure to have your explanation at the ready.

You know a simple no-thank-you isn’t going to work on the chef of the house. After all, if (s) he’s anything like my mother, they “didn’t spend all day slaving away for a home-cooked meal for nothing.” Prepare for resistance by practicing an explanation that invites as little pushback as possible. Say things like, “I’m gluten-intolerant” or “I’m avoiding sweets” can be more effective than “I’m watching my weight.” Sticking with the truth may set you free.

Speaking of the truth!

You might want to relax your rigid rules a bit. Dr. Ogden suggests, “You might simply accept the fact that this is a special time of year with respect to food and relax your rules a little.” Trust yourself enough to plan. There might be a few meals that you want to experience without restrictions, but give yourself a few extra workouts in between.

It’s up to you to set personal boundaries and limitations just as much as it’s your choice to choose when you’d like to savor a seasonally available dish. Being mindful of your wishes before your holiday-food-fests can help you stay on track and less likely to overindulge. When you do choose to lax your rules, enjoy the meal by slowing down and appreciating the gift at hand. There is something special about eating food prepared by a loved one – mindfully.


Where to get the book? https://www.amazon.com/Psychology-Eating-Healthy-Disordered-Behavior/dp/1405191201

Author info: https://www.surrey.ac.uk/people/jane-ogden

Wintertime: Avoiding Dry Skin and related stressors

Healthy Holiday Skin


Burr! Cold weather can be tough on the skin, especially during today’s pandemic times of masking up.

Our Texas air tends to be very dry due to cold temperatures and low humanity levels, which draws moisture away from the skin.

 In combination, most of us have been staying indoors to practice socially distancing, but the dry indoor heat can wreak havoc – leading to cracking or bleeding. Some skin conditions, like eczema or psoriasis, may flare up due to colder, dry months.

While moisturizing helps, you can do more to help heal your skin. Hold tight until spring! Here are some tips to help reduce skin irritation, redness, and chapping while cultivating healthy skin:

First and foremost, get to know your skin!

Whether you worship the sun or uphold (what may seem) “too high of” sun safety standards, it’s essential to get to know your skin, and it’s habits. Keep notes of new changes or growths and how your skin reacts in different climates. Once you know your skin better, you can prepare for different scenarios.

Keep Safe with Sunblock in Wintertime.

You might be thinking, “Oh! It’s wintertime. We don’t need sunscreen.” However, wearing sunscreen in the winter is just as important as in the summer. If you wear base make-up, look to see if there is a version available with sunscreen.

According to Beaumont Dermatologist in Farmington Hills, Brian Kopitzki, D.O., “Sunscreen should be worn every day you plan on spending time outdoors, all year round,” due to the thin ozone layer and snow intensifying the sun’s rays.

Skip long, hot showers (even if they sound like a cure-all).

We know a nice, hot shower sounds delightful after a cold day. Though tempting, avoid at all costs! You see, when you shower with hot, harsh water too vigorously, you are washing away the most outer layer of skin (including the skin’s natural oils). When possible, bathe with luke-warm water (especially on your face and hands).

Say “no” to tanning!

You might be missing the sunshine, but skip tanning that may lead to cell damage (which may, in turn, lead to skin cancer). The harmful ultraviolet A (UVA) and ultraviolet B (UVB) radiation are not worth the risk, even during those bleak, dark days. Collect sunshine by going for a brisk walk with the protection of sunscreen.

Go shopping for the best winter moisturizers!

Cold and dry months require a different type of moisturizer to combat potential skin damage. Shop local to choose a new moisturizer based on your skin type. If you’re more prone to breaking out, stay away from oil-based formulas and go for one with lipids instead. If you have dry skin, grab one with an emollient moisturizer. It may seal in moisture better while providing an added layer for protection!

Here are a few of our favorites both local and in Texas:

You might be interested in Farmhouse Fresh’s Whoopie Cream Shea Butter. Our CEO, Deborah Price, loves swears by this brand. She says it “smells delightful and locks in moisture!”

Locally, ElieCat makes lip moisturizers and hand cleansers. Recently, we purchased marketing gift samples from her and can highly recommend her products. She’s easy to work with, fun, and her products work wonders.

The owner of Herban Veda, Caitlan Rowe, makes year-round products within her apothecary. She focuses on recycled and compostable packaging as well as sustainable and homegrown herbs. We love her Tri-Doshic Rose and Honey Face Mask, which is suitable for all skin types and made to “balance all constitutions” and “take your skin on a journey back in time.” And we’re here for it!

Lower stress levels to avoid skin from going haywire

Your skin is your body’s biggest organ. And when stressed, it can drive our skin haywire. While many bottled-up tinctures and masks may help soothe or aesthetically please, a solid skincare routine may not cut it. There’s a chance that an imbalance of hormones is happening beneath your epidermal surface due to higher stress levels.

Healthline suggests practicing long-term stress management (like yoga), avoiding processed or artificial foods, and drinking a homemade stress tonic to build back the body’s defense. Read more in the link below.

Call a local expert!

 We love our skin here in Williamson County, TX. So much so that we can recommend a dermatologist in about any town in the county. Local skin experts help patients better understand their skin and what they can do to achieve better dermal health.

If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. 

Thank you for stopping by our blog. We appreciate our family and hope you the best this holiday season. Stay happy, stay healthy!

Gift a Dash of Health Benefits with Seasoning Salts

Season Salts for the Season

The best thing about gifting a DIY project is the “extra special touch” you give.

If you enjoy spending time in the kitchen, creating a seasoning salt may be the ticket. Fair warning! Once you’re tried making your salts, you’ll never stop! You’ll want to continue to make your own for years to come. They can make great gifts for the holidays, weddings and any special occasion.

Customizing seasoning salt blends makes excellent gifts and primarily contains a “super salt” known as pink Himalayan salt. This ancient find can be traced back for centuries in several healing practices as it has many health benefits. In this blog, we’ll talk about the benefits of pink Himalayan salts and why it makes a great gift!

What is Seasoning Salt?

For starters, seasoning salt (sometimes known as “seasoned salt”) combines salt, onion, and garlic. Adding additional ingredients depends on the “eaters” preference.

Pro-tip: When making the salt, make sure all ingredients are pulverized to a fine grain. For instance, pepper tends to be more course. As a result, it separates from the rest of the mixture.

How to Make Seasoning Salt

Measure, combine, and mix. It’s that easy!

  • Salt:  When salt is finer (ground smaller) in size, it tends to produce the best results, mixing better and seasons more evenly with additional ingredients. See pro-tip above.
  • Seasoning: Make sure all ingredients are of similar grain. This makes it easier for distribution. You can use a pestle or spice grinder to achieve this goal.
  • Storage: Where you put your spices is essential! Place herbs in an air-tight jar and store them in a cool, dry area.

To help prevent the dissipation of impactful volatile oil or essential oils and flavors, make small batches. If you desire, double up on the recipes to make more!

Pro-tip: Make sure the pink salt you purchase comes from Pakistan. This middle-eastern country is the only true and pure location where the source of real Himalayan pink salt.

Stay away from cheap versions of the salt. A low-cost price may look appealing but often indicates the salt is a collection from higher elevations (not deeper, more pure salt mines). Salts found in higher elevations may contain higher levels of impurities, which makes the health-benefits decrease.

It is best to find local ingredients when possible. Check the back for the label or ask a vendor to find out more details of where they procured ingredients. Many herbs and spices are readily available at the farmer’s markets. As always, we recommend running down to Holistic Sanctuary Kitchen or (Deb’s recommendation) to find “no-hassle” ingredients.

Why is Pink Himalayan Salt better than Table Salt?

Making food not only taste better, pink Himalayan salt naturally contains healing properties. It has over 84 minerals and trace elements, like Calcium, magnesium, Potassium, Copper, and Iron. You’ll love to learn more about the wellness benefits of pink Himalayan. See below:

Wellness Benefits of Pink Himalayan Salt

  • Improves respiratory concerns
  • Natural digestive aid
  • Balances body’s pH
  • Reduces signs of aging
  • Regulates blood sugar
  • Increases libido
  • Helps with sleep issues
  • Encourages healthy blood sugar levels
  • Reduces leg cramps
  • Supports healthy sinuses
  • Promotes kidney and gallbladder health

Many people sleep with a “Salt Lamp for respiratory care and overall night sleep. These inventions should not be confused with regular old table salt.

The Harsh Facts of Table Salt:

Table salt is very different from Himalayan Salt. First off, it’s a natural resource collected from 5,000 feet below the Himalayan Mountain Range. In comparison, table salt is heavily processed and made of many unnatural interferences. These may include sodium, a little bit of iodine, and perhaps some health-hazardous anti-crumpling agents (yellow prussiate of soda).

Commercial grade salts often contain aluminum derivatives and are made white by bleach. Yuck! These unsafe, highly-toxic to human health ingredients “sprinkle” a bit of reality upon us.


Add a personal touch to any special occasion. Seasoning salts make terrific gifts for the holidays, weddings, and house warming presents.

There are so many different “do it yourself” or DIY seasoning salt recipes right at your fingertips. Make these recipes in batches for your pantry or friends and family. Use organic ingredients for a better tasting, fresher outcome, and a happier giftee.

Below are a few helpful recipes to get you started:

Homemade Ranch Seasoning for Dressing Mix

How to make the best ranch dressing seasoning? Look no further! Spend with Pennies provides an easy recipe for adding a little extra “zest” to recipes, dips, and dressings. It’s a pantry staple because it’s so versatile. Add to chicken or fish, sprinkle on popcorn, or add softened butter for a unique twist on Texas toast.


  • ½ cup buttermilk powder
  • 2 tbsp parsley
  • 1 tsp dill
  • 1 tbsp onion powder
  • 2 tsp onion flakes
  • 1 ½ tsp garlic powder
  • ¾ tsp salt
  • ½ tsp pepper
  • 2 tsp chives

Combine all ingredients and mix them well. Divide out into air-tight containers and store up to 6 months for optimal flavor. Check out the full recipe here at Spend With Pennies.

Cajun Seasoning Salts

If a flight to New Orleans is not in your near future, but you’re in the market for zingin’ dinner, read on! This Cajun Seasoning Salt recipe adds a “world-famous kick” to any southern dish. Blacken on grilled or fried meats or veggies or use it as a dry rub on almost any meats. You might be interested in crashing into rice to give it a new “dirty” nickname!


  • 1 ½ tsp onion powder
  • 1 ½ tsp garlic powder
  • 1 tbsp seasoning salt
  • 1 tbs paprika
  • 1 tsp ground black pepper
  • 1 tsp cayenne pepper (add more for an increase of heat)
  • 1 tsp oregano
  • 1 tsp thyme
  • ½ tsp red pepper flakes

Combine all ingredients and mix them well. Divide out into air-tight containers and store up to 6 months for optimal flavor. Check out the full recipe here at Spend With Pennies.


Keep in mind pink Himalayan sea salt does contain many minerals, but it’s still a grain of salt and naturally high in sodium. As with any salt, please do not overdo it! Overconsumption of salt in a diet can lead to high blood pressure, congestive heart failure, cirrhosis of the liver, or kidney disease. This happens especially if the body does not have enough potassium for a well-balanced diet. Enjoy safely! Contact your physician or medical advisor for any thoughts, questions, or concerns that you may have or before making significant changes within your diet.

8 Helpful Hand Washing Habits for Busy Little Hands

Happy Germ Free Holiday


They’re cute, but they’re sticky. And busy little hands tend to be covered in germs.

As simple as it is, kids don’t always want to wash their hands, yet it’s the best way to prevent seasonal sickness like colds and the flu. If you’re a parent to younger children, you may relate to the uphill battle of routine hand washing. 

Observed the first week of December, Handwashing Awareness Week helps people remain healthy one hand wash at a time.

In this blog, we’re bubbling up some of the best ways to help the youngsters prevent the spread of germs and infection while building

healthy hygienic habits with handwashing. 

When Should Children Wash Their Hands? 

At first, children might need frequent reminders of how and when to wash their hands. Remind them it’s most important to lather up: 

  • After playing with a pet
  • After coughing, blowing the nose, or sneezing
  • Before touching food or eating
  • After using the restroom
  • After outdoor play

Germs may jump on foods and drinks before consuming them or be transferred to objects like toys and handrails. Without realizing it, children are more apt to touch their eyes, nose, and mouth. Germs can get into the body through these places and make them sick. 

Parent Pro-tip: Take the time to remind your kiddos to avoid touching their eyes, nose, and mouth, especially after washing up. If they are reminded enough to not touch, they’ll build a long-lasting healthy habit. 


When Should Kids Start Handwashing? 

No matter what age, handwashing is a must! Help your little ones build good handwashing habits at an early age. Even babies, who put their hands in their mouths, can use a good scrub to keep germs away. Obviously, helping happens for newborns with much assistance from care providers.

Hands-on handwashing help will allow kiddos to become independent hand washers. But “quality checks” will help kids continuously learn and grow. 

What are some fun ways to learn? 

Stick to the basics! Children learn best when kept simple. Practice these five easy steps to handwashing:

  1. Wet – Place hands under warm water to get them wet. 
  2. Lather – Create a nice foam with liquid soap.
  3. Scrub – Spend 20 seconds, scrubbing all sides of the hands. Don’t forget in between fingers, under the nails, and the back of hands. 
  4. Rinse – Make sure all soap heads down the drain. 
  5. Dry – Pat dry with a clean towel. 

It’s best to wash hands with soap and water, but sometimes those supplies aren’t always around. Grab a gel hand sanitizer (which works better than foam) and let it dry completely before touching anything to make sure it’ll work adequately against germs. 

What are Ways to Make Hand Washing Fun? 

Here are seven ways to make hand washing more fun (and less of a chore). 

  1. Sing a Song (for 20 seconds)! Whether it’s “Row, Row, Row Your Boat,” or “Happy Birthday,” singing a song (twice) can make the recommendation of 20 seconds long pass quickly. This is the amount of time that it takes for germs to pack their bags and head down the drain! Need a little help, check out this video and sing along with the kiddo’s while washing everyone’s hands: https://www.youtube.com/watch?v=Vl6r3ae0Xls
  1. Reward good habits with a sticker chart. Creating a plan for handwashing will help make a long-lasting, healthy habit. When they wash their hands, they get a sticker, and then they can collect a reward. Do this until the act becomes customary. 
  2. Put the “FUN” in “FUNCTIONAL” with Fun Soaps. Some soap bars make handwashing an enjoyable habit for kids. Surprise them with smell-good suds or bars with hidden toys inside. 
  3. Crackdown on germs with a quirky soap container. Grab an animal-themed dispenser and tell them to make the corresponding animal sound when they push down on the lever. Ribbit! Ribbit! Soap pump bottles are a stylish and practical way to gain children’s interest in healthy habits.
  4. Glowing gels, like Glow Germ, help teach kids how to wash their hands properly. Put the gel on their hands, rub them together, and let them touch things. The blacklight enables them to see how dirty things got without touching their hands. If you want, you can have kids lather up with the super glowing gel and then wash their hands the best they can. Afterward, use the blacklight on their hands to see where else is dirty (which helps identify areas of improvement). 
  5. Glitter! Glitter! Glitter! You don’t have to buy fancy kits to teach kids how to wash their hands. Grab some glitter from the craft cabinet (or from the dollar store) and place a little bit on their hands. Allow them to play, but check on them later to allow them to sleuth out where the glitter has gone! It’s most likely not on their hands anymore. An exercise like this will help kids understand where germs go if handwashing doesn’t happen.
  6. Washable Marker Trick! Draw a smiley face on the back of your child’s hand with a washable marker. Tell them they will need to wash their hands until he disappears.

Believe it or not, handwashing makes a big difference in improving your health and avoiding seasonal sickness. Make sure to set a good example by talking about proper practices and setting an example by washing your own hands frequently. It’s essential to hit the sink regularly, but it can be a tedious challenge for kids (and some adults). Making things fun makes things memorable. We hope these tips make handwashing a healthy (and fun) hygiene habit for years to come.

Don’t Put the Book Down for a Life of Longevity

WilcoWellness Read 4 Longevity


Great news, bookworms! New research suggests reading a good book every day could be associated with living a longer, happier life!

Experts from Yale University School of Public Health found a corresponding link between reading more and an increase in longevity.

About the study

In the nationally representative Health and Retirement Study, a cohort consisting of 3,635 participants provided information about their reading habits over a 12-year period. The National Institution of Health analyzed everyone’s daily reading time against their health records for the duration of the study. To make things easier, participants were classified based on the total time spent reading. Individuals could fit into one of the three categories:

  1. No regular reading
  2. Reading up to 3.5 hours per week
  3. Reading more than 3.5 hours per week

After comparing the statistics, the final conclusion was that reading books contributed to a survival advantage over reading magazines and the newspaper. Influential factors were taken into consideration, but findings remained the same. These factors were such economic status, cognitive ability, and educational levels.

It’s interesting to note a 23% drop in mortality risk presented in the group of participants who read more than 3.5 hours a week. To put in perspective, that is, on average, a bit over 30 minutes per day. These super-readers lived an average of two years longer than those in the non-reading group.

Choose hardcover copies over newspapers and magazines

Oh, don’t put the book down yet! It’s fascinating to know that newspaper and/or magazine reading doesn’t calculate quite the same as books. Participants who only read through magazines and newspapers did show signs of longevity, but not as those who read books.

Cause and effect were not the intentions of this study. However, good evidence did shine through linking longevity in life by those who read.

Importance of Reading

Several studies suggest reading can affect many aspects of one’s life: mental health, economic well-being, and family circumstance, to name a few.

The University of People: The Education Revolution suggests stepping out of your comfort zone will surprise you with these reading benefits:

  • Creative thinking
  • Improve concentration
  • Better perspective
  • Can help you destress
  • Provide a sense of belonging
  • Create a great conversation starter
  • Improve vocabulary

As a bonus, the Expert Editor suggests reading strengthens the brain by bringing existing neural pathways in the brain to life. Complex poetry may help the brain remain elastic and active while keeping the brain sharp.


Nothing creates more inspiration than being transported to a whole new reality via a good book. It’s an escape, creating readers to be more empathetic, creative, and life of longevity. Whether you pour your free time into a new book each week or spend months casually reading a best seller your friend recommended, psychologists say your time is being spent well.

If books aren’t your jam, then perhaps you have not found a good genre for your liking. Keep trying! Search for books that work for you. You may even consider sitting in a bookshop grazing over several different selections.

Start your book hunt by searching this list of 100 Best Novels or visiting a local library. A book can be the gateway to new opportunities, especially for those wanting to learn and grow!

Bonus tip #1: Don’t forget to give books; they make great gifts! Stick a card inside with a special message for your friend to have a memorable bookmark.

Bonus tip #2: Whether you’re a young reader or you’ve been reading for decades, the book club is a great way to get social, meet new friends, and learn different perspectives. There are many virtual opportunities to discuss the latest book you’ve read. Check out, meet up! Or at Williamson County Public Libraries for opportunities to sink into a good book.

Pancreatic Health: Tiny, But Mighty List of Beneficial Herbs

Pancreatic Support

From regulating blood sugar levels to restoring damaged tissues, this list of beneficial herbs will help you better understand and take care of your pancreas! 

What is the role of your Pancreas in the body? 

The pancreas is actually a gland that creates juices that help break down foods in the digestion process. The digestive juices created by your pancreas travel via little ducts that empty into your small intestine. On average, your pancreas makes around 8 ounces of digestive juices every day. These juices are filled to the brim with enzymes to help the digestive process work smoothly. The pancreas is also involved in:

  • Promoting the production of hormones that support and regulate blood sugar levels
  • Digestion of starches/carbohydrates and the breaking down of proteins
  • Digestion of fats and the absorption of fat-soluble vitamins (A, E, D, and K)
  • Supporting the immune system by fighting off parasites in the intestines
  • Modulating the intestinal inflammatory processes in the intestines
  • Reducing swelling of the mucous membranes
  • Transporting harmful waste products
  • Improving circulation and dissolving blood clot-forming deposits

Pancreatic cancer begins when abnormal cells in the pancreas grow and divide abnormally and form a tumor

These changes can be inherited or they may be due to something we were exposed to during our lifetime. Researchers have noted a few precursors to be aware of which may increase the likely hood of pancreatic cancer:

  • Hereditary – having a relative who was diagnosed
  • Acute or chronic pancreatitis
  • Smoking
  • Obesity – diets high in red and processed meats
  • Over the age of 60


Signs and Symptoms of Pancreatitis

Digestive health problems are to be taken seriously. The best thing is to be proactive regarding intestinal and pancreatic health. If digestive pain or intestinal issues go on for long periods of time the outcomes can be very serious and hard to treat. A shortlist of concerns to be aware of would be:

  • Experiencing frequent bouts of intestinal pain
  • Jaundice – the build-up of bilirubin causing the eyes and skin to turn yellow or orange
  • Tenderness in your abdomen
  • Bad smelling bowel movements and/or bowel movements that are yellow or orange
  • Gas and stomach bloating, Indigestion, and cramping in your Abdominal region
  • Diarrhea, loose stools, loss of appetite, and weight loss
  • High blood sugar
  • Recent on-set of Diabetes

If you have one or more of these symptoms, it does not mean you have pancreatic cancer. It’s most likely that your body is expressing these symptoms because of another underlying issue. It’s essential to speak with your doctor to get to the root of the cause and treat if needed. 

Pancreatic cancer is not easy to detect

The most important thing a person can do is be proactive. Know your family history and get genetic testing early on so you are aware of the possibilities. Address your diet early on in your life. Healthy lifestyle changes can improve a vast array of complications that may arise during our life journey. For more in-depth information and a great support team go to the Pancreatic Cancer Action Network.  

On to the Mighty List of Beneficial Herbs!

The good news is, adding herbs to your diet supports the digestive process and can add a little creativity to your menu. Many people ignore their pancreatic health until something goes wrong. Protecting this little gem nestled among our gallbladder, spleen, and liver is important. This can be done with a few simple changes and a few additions to your diet.


We encourage you to be creative and incorporate this list of foods and herbs into your recipes. Help restore your pancreas and aid indigestion.


When the recipe calls for 3-4 garlic cloves, do you stick to that amount? With a smirk, we agree a few extra won’t hurt! Besides making our pasta with a little extra “zing,” this herb decreases the amount of sugar in the blood while bumping up ample insulin levels. Achieve these goals by eating 2-3 crushed up garlic cloves per day by dunking cloves in your tea or “spicing” up your dinner. 


You don’t have to hike into the wild to find this beneficial herb. It is known as one of the most therapeutic and medicinal properties on the planet. Goldenseal lowers blood sugar levels and aids the general function of the pancreas. It’s also known to be an anti-bacterial, laxative, antiseptic, tonic, muscle stimulant, anti-inflammatory agent, and antispasmodic. It’s truly “a mouth” of benefits!

Olive leaves

Tell your pancreas to get on a “full-body” detox with olive leaves. When taken regularly, this extract will aid in healthy liver, thyroid, and pancreas function. It has anti-inflammatory properties that will help lessen pain and swelling caused by pancreatitis. Some studies have shown olive leaves may help hold back the growth of cancer cells if taken consistently. Quite literally, it makes cancer sells “leaf” you alone! Pun intended! 


This savory kitchen staple goes well in many things. Acting as a natural phenolic antioxidant, sprinkle it on your breakfast eggs or dash in a dinner dish. This healthy property makes it valuable to treat oxidation caused by diabetes. It’s believable that oregano has a robust antihyperglycemic property that handles long-term complications arising from diabetes. 


We’re not talking about the backside of a pony here! Horsetail is an essential herb abundant in silica, which aids in the health and restoration of damaged tissue. When the pancreas has damage due to inflammation, make a call to your local pharmacy or vitamin shop. 


Gentian is a beautiful flower that doubles as a pancreatic health promoter. The roots help get the pancreatic juices flowing to create a healthy digestive system. 

Cedar berries

Found in southwest America, these berries look similar to grapes and possess nutrients to help the entire body. Seeds and pods help regulate the pancreas’ normal function, thus promoting blood sugar levels’ stabilization.


A common remedy in India, haritaki is believed to prevent cancerous tumors in the pancreas. Some studies suggest that taking haritaki extract may lower blood sugar levels, which adds value to diabetes people.


How we wish people wouldn’t spray dandelions that are wild and free in the backyard! This familiar yellow weed is known to hold an effective fight against pancreatic cancer cells. Some studies suggest dandelion root extracts may cause cancer cells to die while not affecting normal cells. Brew up some dandelion tea to flush out toxins in the intestines and restore damaged pancreatic tissues. 

Licorice Root

Licorice root dates back to traditional Chinese medicine. It is laden with anti-inflammatory properties that will reduce pain and swelling. It’s an excellent remedy for various disorders associated with the pancreas. It is common to find licorice root in a tea form at local brew shops or grocery stores. 


Healer for centuries, calendula offers antiviral and anti-inflammatory properties and anti-genotoxic compounds. It’s known for its effectiveness when fighting off cancer. The bright orange and yellow flowers are reason enough to keep this healer in the home. 


Go ahead! Make a “sour face,” it’s good for the pancreas. This powerful fruit helps keep the pancreas running smoothly by stimulating the release of vital digestive enzymes. Squeeze a bit into your water or top a salmon; it will add health benefits for years to come! 

Your pancreas is small but mighty! Please do not ignore it until something goes wrong. It is vital for the endocrine and digestion process and can easily be overlooked. Do your best to take good care of yourself and your pancreas. Please always remember that if you have any health concerns, consulting your doctor is essential, and under no circumstance should you replace or adjust your medication without consulting a professional health consultant.

For local recommendations, check out our nutrition and meal planning within the directory. Interested in a professional Functional Nutrition appointment, we recommend Dr. Carsrud DC, MS, DABCI, DCBCN at Lakeline Wellness Center. Dr. Carsrud has led health podcasts for Peoples Pharmacy and is often invited to speak at medical conventions. As a doctor, he is dedicated to finding out the root cause of your concerns respecting the fundamental interconnections that maintain optimal function for the body and mind. 

Related read: Essential Oils for Blood Sugar Levels

Dr Josh Axe: Pancreatic Enzymes Benefits for the Gut & Immune Health






Treat Them Well- Home Treats for your Pet

Holiday pet treats


Baking homemade treats for your dog or cat is an exciting way to show you care


Gobble, gobble! Food-based holidays, like Thanksgiving, are the best holidays. It’s the food. The family. The friends, and especially the leftovers. Everyone in this house, human and canine, lives for holiday leftovers!

But using up all the leftovers is an annual challenge. For example, we can never use all of the turkey meat from our monstrous feast. It’s quite literally “turkey for days,” if you will. No worries! We don’t waste anything; we put it to fair use.

Luckily, there are many ways to turn unseasoned leftovers into delicious dehydrated treats and more! Heck, it doesn’t even need to be “holiday season.” In this blog, we’ll show you what’s healthy, what to avoid, and who is local to help you “treat” your 4-legged pal the best!

Healthy Ingredients

Choosing healthy and nutritious ingredients for your cat confections and doggie bakes doesn’t have to be confusing; all you need is some simple knowledge. Then you can navigate through any recipe, make substitutions and customizations.

Pets are a big part of your life and families. They’re playful, loyal, and always know when to cheer you up. Sometimes, pets can sense when you’re down and can cheer you up with a sloppy lick of a super cuddle. Indeed, they’re man’s best friend. Owning a pet is a big responsibility, and choosing natural pet products will ensure the pet’s safety while enhancing their quality of life.

Use the Best Natural Ingredients

Feeding your pet the best natural ingredients will help contribute to their longevity. We have created a quick list of ingredients to choose from:


  • “Egg-celent” Breakfast makes dog-safe brekkie options. Eggs are an excellent source of digestible protein enriched with essential vitamins and minerals. Raw eggs run the risk of salmonella, so avoid.
  • Green beans, Broccoli, and carrots are nutrients and low-calorie
  • Unsalted peanut butter makes a great source of protein. Be sure it is all-natural, xylitol is a sugar substitute that is not safe for dogs to eat.
  • Un-seed Apples clean teeth and freshen breath.
  • Unsalted, un-buttered, and air-popped popcorn promotes digestion and eye health. Be sure to check the couch cushions for harmful kernels.
  • Pumpkin keeps tummies feeling fuller for longer, promotes a shiny coat, and is known as a superfood! Make sure to only use the seeds and flesh of the pumpkin! Read up on other fall favorite flavors for your pup.
  • Cheese for non-lactose intolerant pooches provides calcium and protein. Choose low-fat options, like mozzarella or cottage cheese, to keep caloric intake down. Go easy on the cheese for cats as many cannot handle dairy.
  • Cooked and unseasoned chicken are for animals who might be lacking protein. “Hen meat” promotes healthy skin and shiny coats. Check the bowl for accidental “bone slips.” Beef, turkey, and other small deli meats may help foster a strong heart, good vision, and a healthy reproductive system. Avoid raw meat.
  • Fishy foods contain loads of omega-3 fatty acids, helping keep kitties’ eyes sharp! Canned or cooked fish makes a good treat while helping with arthritis, kidney disease, and other heart disorders. Raw fish is never a good idea. Dogs do not love fish as much as cats.

It’s a good idea to think back to the recipes you used to cook leftovers (or check out the packaging) before starting to cook. We know you love your pet and want the best for them. Choose organic when possible, and consult your vet when necessary. It’s not worth it to take the risk if unsure about an ingredient.

Know Potentially Harmful Ingredients

Some foods and drinks that you think are tasty treats may be harmful to your pet. As tempting as it may be to share your delightful and delicious foods with your four-legged pal, please resist! This list provides some potentially hazardous edible items:

  • Alcoholic beverages and foods
  • Avocados
  • Caffeine
  • Chocolate
  • Fatty foods
  • Garlic
  • Grapes and raises
  • Macadamia nuts
  • Marijuana (not to be confused with meowjina)
  • Medicine for humans and other pets
  • Onions
  • Salt
  • Tobacco products
  • Xylitol (a sweetener found in sugar-free treats, mouthwash, and toothpaste)

Not all of these foods are toxic. Some items may cause tummy issues, like blockage of the digestive tract if swallowed. For example, consuming corn on the cob or cherry pits may get stuck in your pet’s throat or stomach. We know you love your pet and want the best for them. Choose organic when possible, and consult your vet when necessary. It’s not worth it to take the risk if unsure about an ingredient.

Avoid Non-edible Hazards

While not edible themselves, plastics like potato chip bags and snack bags can be hazardous for your pet. What might seem like a perfect hiding spot can cause suffocation. This might happen if the bag wraps around his nose and mouth. Dogs are more likely to sniff out food bags. But we won’t limit a ‘curious cat’.

Pet-Approved Recipes

Some of the best treat your fur baby will ever have come from your own kitchen! Take a peek into our favorite chef’s recipes:

For Dogs:

For Cats:

Dog-Tired (No Time To Bake)

If your “dog tired” and have no time to bake for a puppy, we recommend these local vendors and pet food store owners.

Reminder: Limit Treat Intake

Good behavior is a great reason to show your pet a little more love and affection. With the rise of pet obesity, be sure to follow essential pet health and wellness guidelines. A pet treat is a special reward for our pets, but physical activity can do wonders for your pets’ health.

How Many Treats Can I Give My Pet a Day?

Pets shouldn’t get more than 10% of their daily calories from special treats. This includes food you might use for pet medicine or table scraps since these things aren’t designed for a healthy dog or cats’ diet.

Speak to your vet. They can tell you how many calories your pet needs each day, and you can figure out what 10% of that amount is. Check out the recipe or look on the package to see how many calories are in treats.


In the words of Michelle of DTK, “Next, grab your apron, and let’s start baking!”

Remember, giving no treats is fine, too. Dogs and cats do well with other rewards and signs of affections, like playtime and words of praise. And Stick with organic, natural recipes for a more fruitful life. Your pets will thank you! We hope that you found this article inviting and informative.

Let’s be friends! Connect on Facebook or Instagram.

Thank you to:

The Modori Family for their information – Top 8 Benefits of Using Natural Pet Products

And Also:

Dog Treat Kitchen (DTK) is a beautiful, comprehensive resource for making different dog biscuits, including tips and recipes. She reminds you to keep a consensus for what your puppy likes and welcomes adjustments.

Top 11 Ways to Keep Your Pet Healthy and Happy

11 Healthy Pet Tips

There’s no doubt you adore your pet, but sometimes learning to take care of your animal can be a challenge

Whether you’re a youngin’ learning responsibility or a seasoned animal-lover, there’s no need to bark about the struggles of caregiving. “Lucky” for you, we’ve gone to the dog park and “fetched” up the latest tips on keeping your pet happy and healthy.

1 – Proper nutrition

Pets love to eat! But feeding your pet the right amount and type of food help them maintain a healthy weight, which is a “paw-some” way to prevent obesity-related health illnesses. And weight management contributes to a longer lifespan.

Quality food can help pets meet their nutritional goals of having a balanced diet, but check with the vet to see if supplements are necessary. Also, make sure to give your pets fresh water daily and be aware of how many times your “good boy” receives a treat!

Too many treats may lead to a nutritionally unbalanced diet and obesity. Plus, if you are continually giving your pet treats, it will lose their value as a reward. On your next veterinary visit, talk about proper nutrition for your pet.

2 – Exercise regularly

Keeping your pet physically active and fit help and mental stimulation. Dogs (and sometimes cats) love to go on regular walks, hikes, and fetch outdoors! Indoors fun can sometimes be a challenge.

As an added bonus, please pop over to a related blog that discusses how the perks of having a dog pertain to your health. There are many bonuses including staying active, getting social, finding inner peace, and reducing stress.

Unfortunately, cats don’t always go on walks (whether their owners want them to or not). However, cats still need stimulation and exercise to stay healthy. Grab a red pin light to send them on a chase up and down the stairs or play “catch” with a catnip food puzzle. There are many ways to keep your little kitty occupied (and hopefully out of trouble).

3 – Annual checkups

 Regular health screenings can help your pet stay healthy, allowing time to spot early warning signs of serious illnesses. How often should your pet visit the vet? Veterinarians love to see your pets at least once a year for a wellness check depending on age. Annual dental appointments to remove plaque and tartar buildup may also be recommended to pet owners.

4 – Preventative medications

 Your vet may recommend preventative medication to keep your pet free from unwanted health issues, like flea-related diseases and tick-borne illnesses. Sanctuary Holistic Kitchen offers preventive medications such as anxiety drops, Upset Tummy Drops, Flea Destroyer, and several dental care chewy bites. Brushing your pet’s teeth and chewy bites can prevent periodontal disease.

5 – Grooming

 Whether you take your pet to the groomer, or have a frequent ‘home-spa,’ grooming your pet should include trimming nails, brushing a few times a week, and regular baths. The National Cat Groomers of America recommends cats get a bath and blow-dry every 4-6 weeks. This helps keep their coats from getting matted or pelted. As for Dogs, it is recommended, a monthly “good sudsy soaking” in the tub to keep coats shiny (and not so stinky!) Deodorizing Dog Shampoo helps deodorize, moisturize, and repels fleas.

Dry Dog Shampoo freshens skin and absorbs loaders. It’s excellent for in-between baths. Just sprinkle sparingly on the dog’s coat and rub it in. You know your animal best, so pay attention to the condition of their skin and coat to know when to bathe. Happy splashing!

6 – Show your buddy some love and affection!

 A good belly rub, cuddle, or brushing of the coat will build a strong bond between you and your pet. Not only does this promote a strong emotional connection, but pets will also learn how to have a positive interaction with other animals and humans!

7 – Socialization

Call your fur-mom and dad friends to meet at Green Belt. It’s time to take your pet on a play date to build well-rounded “fur-babies.” According to the American Veterinary Medical Association (AVMA), proper exposure to various situations and other animals or humans decreases the odds of antisocial or aggressive behavior.

A few options may include visiting family during the holidays, taking a trip to the park, going for a walk through the neighborhood, or spending the afternoon in “Doggy-Daycare.” Now, now! Don’t think these activities are for “dogs only!”

Cats have social needs, and (some) felines enjoy these activities (though it might be a challenge). Maybe you will have more luck walking your pet around the neighborhood than the people in this funny youtube video.

8 – Spay/neuter

Getting your pet fixed not only controls the homeless pet crisis but helps pets live a longer, healthier lifespan by preventing infections and possible cancers. It may help males cut back on aggressive behaviors. For females, spaying helps reduce unwanted behaviors associated with their cycle, like irritability, spraying urine, and yowling.

9 – Safety first

Collars with ID, microchips, and making sure hazards are out of reach are all great ways to keep your pet safe. Animals might love the outdoors, but it’s our job to protect them. Always make sure doors are shut completely when not home. When allowing pets to explore the outdoors, keep them close (within 6 feet) on a leash and away from unfamiliarities. To help better maintain control while on walks, consider taking a pet training class. It makes walking easier on owners and pets really enjoy the socialization!

10 – Fury fashionista

According to Sassy Dog Fashion, some animals may feel more confident when dressed to impress. You may find your animal loves the attention people give them for looking chic like it does when you cuddle or compliment. However, make sure your pet is having a good time and not uncomfortable with the fashion line.

11 – Know what’s expected

You know your pet the best! Paying attention to their behavior is the best-indicated cause for concern of an underlying issue. If you notice abnormal behavior, give your vet a call to discuss possible needs for an exam.

Hot-diggity-dog! We hope these tips & tricks help keep your pet happy, healthy, and safe. Please refer back to our site for more nutritional information. Later in November, we have a great blog about making your 4 legged friends some very healthy treats, “Treat Them Well.”

Got Monkey Brain? Learn how to Take Control of Monkey Mind!

Tame Your Monkey Mind

Techniques to Tame Your Monkey Mind

The most powerful part of you is your mind. Your thoughts, negative or positive, will influence the way you live your life. In this blog, you’ll learn that when thoughts are swayed negatively it may cause high-stress levels which are detrimental to your health. However, sometimes it’s hard to control racing thoughts, known as monkey brain.

What is monkey mind syndrome?

Natalie Goldberg, Buddist and Award-winning Writer, suggests that the inner – unsettled, restless, or confused – “monkey mind” is the inner critic keeping you from your goals. It’s the ‘self-talk’ of the conscious mind providing a running monolog of your everyday life. Think of it as a big mixture of conscious thoughts and unconscious beliefs your brain uses to interpret and process daily activities. This talk can either be negative or positive. 

When self-talk is cheerful and supportive, it can be beneficial as it boosts confidence and mood. Negativity can be self-destructive and defeating. Unfortunately, humans are more prone to negative self-talk, including assertions like “I can’t do anything right” or “I’m a waste of space” when stressed. A negative thought can leave you feeling stressed and creating more cortisol (which makes things worse in abundance). What a vicious circle!

It takes a lot of control to shut-down a monkey mind because it’s the part of the brain connected to the ego. Monkey’s mind keeps you distracted and paused in your tracks from moving forward. The constant monkey business makes it impossible for us to slow down and enjoy the present moment. The commotion creates our unhappy, angry, and negative moods, which hampers our ability to connect on present times. You might even stop having positive interactions with your peers. Good news! There are ways to calm the barrel full of monkeys swinging around in your lovely head.

“Trust in what you love, continue to do it, and it will take you where you need to go. If you are not afraid of the voices inside you, you will not fear the critics outside of you. Stress is an ignorant state. It believes that everything is an emergency. Nothing is that important.” – Natalie Goldberg

Tamed monkeys are not impossible, but understanding is the first step

Do not be afraid. Taming the monkey mind is not impossible, but understanding this concept is essential. Start by understanding that your thoughts do not need to rule you and your life. Zen Buddist reminds us that the constant chatter – flying and flinging drunken monkeys in mind – can only be shut off by controlling your account better once you are mindful.

Monkeys in the Mind need a reminder to stop swinging

Choose to have an (awkward) conversation with yourself to calm down a monkey that is in full swing. Understand why you are having such a hard time listening to the thoughts. You might try to journal or speak to a guidance counselor about recurring feelings. Ask yourself these questions:

  • Why are you feeling this way? Try Gabrielle Stone’s “Thought Onion” method to peel back emotions and get to the core of your thoughts, sometimes even Monkey Mind. It’s a tool to help heal your life!
  • What is your mind trying to remind you of? Dreams (even daydreams) have a way of telling you, “Hey, let’s get with the program!”
  • Are you anxious about something in the past or future?
  • How can you address past feelings? You can create an action plan for dealing with self-resentment by speaking to an Integrative Health Counselor.

Practice Piko-Piko for Happiness Breath

Allow YouTube influencers to teach you about the practice that connects us to embodying, feeling, and expressing happiness somatically (physically) known as Piko-Piko. As an effective breathwork practice, you will open your mind, body, and heart in powerful ways. Attempt this method for about 1-3 minutes a day for an effective monkey-mind remover. 

Let go of the branch and grab a pen

Journal practice is another outlet. That little monkey in your mind just might need to be heard. Once you allow yourself to voice your concerns, it might settle down when used deliberately. Set a sturdy time – perhaps 15 to 20 minutes – aside to address what’s going on in your noggin.

When you’re journaling, try to ‘brain vomit’ everything that comes to mind. It’s helpful to pay attention to anything that comes to mind repeatedly. When the timer beeps, tell that monkey to swing on someone else’s branch and keep your promise to not address any more worries until the next journaling session.

If your monkey tries to come back, try to say: “The session has ended. You must wait until tomorrow to speak of your worries, and I will listen then.” Soon, you will keep your worries about your monkey appointments. It’s a great way to handle stress when it comes to mind.

Interrupt a noisy monkey with a Mantra

When your monkey keeps ‘oo-ee-oo-ee-ing’ all the negative vibes, stop him/her mid-sentence with a powerful mantra. You will draw attention to a sound or phrase that will create peace within your mind. Recite these mantras allowed for better peace of mind:

  • I am doing my best.
  • It’s okay to have problems; struggling is part of being human.
  • I love and accept myself for the way I am right now.
  • I am enough.
  • I am human and make mistakes.
  • The past is in the past; I cannot change the past and will not choose to live there.
  • I will always strive to be better.

It’s always a good idea to check out Pinterest for more Powerful Self-loving mantras.

‘Grounding’ your Monkeys from Jumping on the Bed

When there’s a whole slew of monkeys playing around in your mind, it’s hard to bring yourself back to the center. Try the 5-4-3-2-1 Coping Technique known as “Grounding” to bring back a wandering account. You can do this by pausing your thought process and taking notice of things in your current environment. Ground yourself by naming the following this aloud:

  • Five things you see around you (example: cat, door, picture, yoga mat, and refrigerator)
  • Four things you touch (example: feel your hat, stomp on the ground, run fingers across the railing and coldness of ice in your drink)
  • Three things you hear (example: cars driving by, fan on the ceiling spinning, and cat licking himself)
  • Two things you can smell (example: corn chowder soup cooking for lunch and a vanilla-scented candle)
  • One thing you can taste (for example coffee in your cup)

Utilize this Technique when you are feeling stress, anxiety, or an abundance of overwhelming emotions. If fear is something that you cannot control, speak to a professional for additional help! There’s no shame in getting the help that you need.

Distract the Monkeys in your Noggin’

Not always in a perfect world, our minds go silent because you choose to engage your account in an activity that draws you in ultimately. For me, it’s reading an engaging book or watching a cooking show. Pay attention to when your mind has cut off the monkeys; you may need to engage in them more often.

Go ‘BANANAS’ for Meditation Motivation

Yoga With Adriene will calm the tribe as she offers meditation for inner peace in this video. It might be the most effective Technique! You can check out her YouTube channel for more yoga practices to regain your thought processes’ power and control. It’s a daily thing in our house to help rid our backs of wild monkey brains!

Self-shaming, negative thoughts cause high-stress levels, which you know are detrimental to our health. As we’ve learned from this article, stress can lead to a weakened immune system resulting in digestive problems, nutritional deficit, heart issues, and blood-sugar irregularities. When your body is stressed, you are more susceptible to getting an infection or becoming ill. Taming your monkey mind takes practice, but with these tips above, you’ll be ready for your own game of barrel full of monkeys! Practice these methods and report back to Wilco Wellness. We want to see how you are doing!