Words of Affirmation

๐Ÿง  Improving Mindset

Words have power. They shape our thoughts, influence our emotions, and can significantly impact our motivation. By starting the day with positive affirmations, we set a tone of positivity and empowerment.

Say them out loud, write them down, or reflect on them during meditation.

Here are some examples:

๐Ÿ’ For Self-Esteem and Confidence:
"I am worthy of respect and acceptance."
"I believe in my skills and abilities."
"I am a unique and valuable person."

๐Ÿ’ For Overcoming Challenges:
"I can handle whatever comes my way."
"Every challenge is an opportunity to grow."
"I am resilient and can get through tough times."

๐Ÿ’ For Success and Goals:
"I am capable of achieving my dreams."
"Success is within my reach."
"I am moving closer to my goals every day."

๐Ÿ’ For Positivity and Happiness:
"I choose to be happy and grateful today."
"I find joy in the little things."
"Positive energy surrounds me."

๐Ÿ’ For Health and Wellness:
"I am committed to taking care of my body and mind."
"Every day, I grow stronger and healthier."
"I am deserving of a healthy, fulfilling life."

๐Ÿ’ For Love and Relationships:
"I am deserving of love and kindness."
"I attract positive and loving relationships."
"I am loved and my relationships are fulfilling."

๐Ÿ’ For Mindfulness and Peace:
"I am present in the moment."
"I find peace and calm within myself."
"I let go of worries and embrace peace."

Sun Exsposure

โฐ Helps regulate your Circadian Rhythm
๐Ÿง  Boost your Mood
๐Ÿ›Œ Improve your Sleep

Morning sunlight helps regulate our body's internal clock (Circadian Rhythm), making it easier to wake up and feel energized. ๐Ÿ’ช

๐ŸŒŸ Sunlight is also a natural source of Vitamin D, essential for strong bones and a healthy immune system. ๐Ÿฆด

โฐ 10-15 minutes of morning sunlight before 10am.
๐Ÿ‘• Always be sun safe, especially if you have sensitive skin.


โš–๏ธ Heps to Boost your Stability and Posture
๐Ÿฆถ Assists with Better Foot Mechanics
๐Ÿง  Helps to reduce Stress and Anxiety
๐Ÿ›Œ Potentially, improve your Sleep

Walking barefoot, especially on natural surfaces like dirt, grass, or sand, is often referred to as โ€œgroundingโ€ or โ€œearthing.โ€ This concept is rooted in the belief that direct physical contact with the Earthโ€™s surface can have health benefits.

The reasoning behind this is largely based on the hypothesis that the Earthโ€™s natural electric charge can affect our bodies, improving various physiological processes and providing a calming effect. This effect is suggested to come from the potential reduction of free radicals in the body, thanks to negative electrons received from the Earth.

Read more at "Can Walking Barefoot Improve Your Health?".

๐ŸŒณ Keep Your Shoes On!
If you prefer not to take off your shoes for grounding, consider hugging a tree ๐ŸŒณ or placing a hand on it. This alternative method of connecting with nature offers similar benefits.

Oil Pulling

๐Ÿฆท Boost Oral Health
๐Ÿซƒ๐Ÿผ Assist in Weight Loss
๐Ÿ”‹ Energy Kick

There's a morning ritual that might just transform your health routine - and it's as simple as swishing coconut oil in your mouth! it's a practice steeped in ancient wisdom that promises a fresher, more vibrant start to your day.

Here's why you should join the oil pulling revolution each morning:

๐Ÿฆท Boost Oral Health: Coconut oil has natural antibacterial properties that could help reduce harmful bacteria and plaque in the mouth, leading to stronger teeth and healthier gums.

๐Ÿซƒ๐Ÿผ Assist in Weight Loss: Starting your day with coconut oil can kickstart your metabolism. The medium-chain triglycerides (MCTs) in coconut oil are known for boosting metabolic rate, which could help with weight management.

๐Ÿ”‹ Energy Kick without Caffeine: Feel the natural boost in your energy levels as your body absorbs the goodness of coconut oil without the need for that morning cuppa!

How do you oil pull?
1๏ธโƒฃ Just take a tablespoon of coconut oil
2๏ธโƒฃ Swish it around in your mouth for 15-20 minutes
3๏ธโƒฃ Spit it out (in the trash, not the sink to avoid clogging)
4๏ธโƒฃ Rinse well, and brush your teeth


It depends on your lifestyle, fitness level, and goals!

๐Ÿ’ช Boosts Your Metabolism
๐Ÿง  Enhances Mood and Improves Focus
๐Ÿ›Œ Better Sleep at Night

๐Ÿ”ฅ Fat Burning?
30 minutes of ๐Ÿšถ walking while fasted (before breakfast) can assist in fat burning by using stored fat as energy. Try a brisk walk for boosted benefits, and always stay hydrated.

Other Exercises
Here are some suggestions:

๐ŸšถFor Cardio Lovers: Brisk Walking or Jogging โ€“ Ideal for improving heart health, and it's a low-impact way to get moving.

๐Ÿƒ For the Busy Bees: High-Intensity Interval Training (HIIT) โ€“ Quick, intense bursts of activity followed by short rest periods. Great for cardiovascular health and time-efficient!

๐Ÿง˜โ€โ™€๏ธ For the Zen Seekers: Yoga or Pilates โ€“ Enhances flexibility, improves posture, and reduces stress. Perfect for a calm, centered start to your day.

๐Ÿ’ช For Strength Builders: Bodyweight Exercises (like push-ups, squats, lunges) โ€“ No equipment needed and great for building strength and endurance.

๐Ÿคธโ€โ™‚๏ธFor the Adventurous: Mix of Different Styles โ€“ Why not try a bit of everything? Keep it fun and varied!

Remember: Always consult with a healthcare provider before starting any new exercise regimen, especially if you have health concerns.

Morning Drink

๐Ÿšซ Avoid consuming coffee or tea within 90 minutes of waking up, as well as a few hours before or after meals. Additionally, refrain from these beverages 3 to 6 hours before bedtime, depending on your sensitivity to caffeine.

1๏ธโƒฃ Cortisol Levels Peak in the Morning:
Our body naturally produces more cortisol, the โ€œawakeโ€ hormMDOne, in the morning. Consuming caffeine (from tea or coffee) when cortisol is high can make caffeine less effective and might lead to increased tolerance over time and potentially leading to poorer sleep quality and difficulty waking up in the future.

Instead, in the morning, have filtered water with a pinch of Sea Salt and a Squeeze of Lemon, and wait 90 minutes after waking before having a Tea or Coffee.

2๏ธโƒฃ Coffee and Tea have effects on nutrient absorption! ๐Ÿค“๐Ÿ’ก

Why It Happens:
Both coffee and tea contain caffeine and other compounds like tannins. These can:
๐Ÿ”— Bind to certain minerals (like iron and calcium), preventing your body from using them.
๐Ÿ’ง Act as diuretics, leading to increased excretion of water-soluble vitamins (like B-vitamins and vitamin C).

Issues with Coffee:
โ˜•๏ธ Increased calcium excretion with each cup.
๐Ÿšซ Potential depletion of B-vitamins due to diuretic effect.
๐Ÿงฒ Magnesium absorption may be hindered.

Issues with Tea:
๐Ÿต Iron absorption is notably affected, especially with green tea.
๐Ÿ”’ May impact calcium utilization.
๐ŸŒ€ Some teas can lower the concentration of certain vitamins.

How to Avoid This:
โฐ Enjoy your coffee or tea a few hours before or after your meals to prevent interference with nutrient absorption.
๐ŸŠ Consider adding a vitamin C source to your meals to enhance iron absorption.
๐Ÿฅค Stay hydrated to counteract the diuretic effects.
๐Ÿต Moderation is key, and in some cases, reducing or even stopping the consumption of coffee or tea may be beneficial.

Remember, balance is key! Adjusting when you indulge just slightly can lead to health rewards. ๐ŸŒž๐ŸŒฟ

Lemon Water with Sea Salt

๐Ÿ’ง Hydration
๐ŸŒฟ Natural Detox, Digestive Boost, Balanced pH
๐Ÿซƒ๐Ÿผ Assist in Weight Loss

Why You Should Start Your Day with Filtered Water, Lemon, and a pinch of Sea Salt - A Morning Game-Changer!

Personally, I have this 30 minutes before eating, and as I do intermittent fasting, this could be anytime between 9 AM and 2 PM, depending on when I plan to eat.

Here's why you might want to consider this simple yet powerful morning ritual:
1๏ธโƒฃ Hydration: After a night's rest, our bodies need hydration. This combo does more than just quench thirst; it helps your body absorb water more effectively.

2๏ธโƒฃ Natural Detox: Lemon and sea salt work together to detoxify your body by flushing out toxins, giving you a clean start to your day.

3๏ธโƒฃ Digestive Boost: This morning mix aids digestion, stimulating your gut to be ready for the day's meals.

4๏ธโƒฃ Vitamin C Surge: Lemons are packed with Vitamin C, great for your immune system and skin health.

5๏ธโƒฃ Balanced pH: The alkalizing effect of lemon and sea salt helps balance your body's pH levels, promoting overall well-being.

6๏ธโƒฃ Metabolism Kickstart: Jumpstart your metabolism with this simple drink - a great way to assist in Weight Loss.

Tips for the Best Experience:
๐Ÿ’  Use warm water to increase absorption and ease on your digestive system.
๐Ÿ’  Go for fresh, organic lemons for maximum benefits.
๐Ÿ’  A pinch of high-quality sea salt is all you need โ€“ it's rich in minerals.

Give it a try and feel the difference in your energy and health!

Avoid Before Sleeping


Drinks and Food with Caffine:
โ˜• Coffee
๐Ÿต Tea
๐Ÿซ Chocolate
๐Ÿฅค Cola & Energy Drinks

๐Ÿท๏ธ Check Labels!

Caffeine is a stimulant and can keep you awake. It's advisable to avoid consuming caffeine (found in food and drinks) for at least 4-6 hours before going to bed.

Food & Snacks

Large Meals and Heavy Snacks: Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. Try to avoid significant food intake 2-3 hours before bedtime.

Suggestion: eat dinner around 7 p.m. or earlier, and avoid snacks after 8 p.m.

A study conducted on 103,389 participants and published in Nature Communications found that eating late (๐Ÿšซ after 9 p.m.) is associated with a 28% increase in the risk of cerebrovascular disease, such as stroke, compared to eating earlier (before 8 p.m.), especially in women.

Exercise (Intense)

While regular exercise is beneficial for sleep, engaging in high-intensity workouts right before bedtime can energize the body, making it harder to wind down. Aim to finish any vigorous exercise at least 2 hours before you plan to go to sleep.

Electronic Devices

The blue light emitted by phones, tablets, TVs, and computers can interfere with your circadian rhythm and melatonin production, making it harder to fall asleep.

Try to stop using these devices 1-2 hours before bedtime.

Work or Stressful Activities

Engaging in work, stressful conversations, and activities can cause the body to produce cortisol, a stress hormone, which can keep you awake.

Try to wind down and avoid stressful activities an hour before bed.


Activities to aid your sleep:
Here are techniques to help relax, clear your mind, and aid sleep:

๐Ÿ“– Reading a physical book or magazine

๐Ÿง˜ Relaxation techniques such as meditation, deep breathing exercises, or gentle yoga.

๐ŸŽถ Listening to soothing music or ambient sounds.

โœ๏ธ Writing in a journal to unload thoughts.

๐Ÿšฟ Warm Bath or Shower: The drop in body temperature after getting out can help signal to your body that it's time for sleep.

๐Ÿ™†โ€โ™‚๏ธ Gentle Stretching helps to release physical tension and can make falling asleep easier.

๐Ÿ’ก Dim the Lights, reducing exposure to bright lights can help increase melatonin production, making it easier to fall asleep.

๐Ÿชป Aromatherapy, using essential oils like lavender can promote relaxation and enhance sleep quality.

* Duration:
While sleep requirements can vary based on individual needs, age, and health, for most adults, 7-9 hours is the golden range (Got kids, check out 'Importance of Sleep for Children'). Itโ€™s not just about quantity but quality as well!

8 Hours in Bed โ‰  8 Hours of Sleep Ever wondered why you feel groggy even after spending a solid 8 hours in bed? Itโ€™s because of the natural sleep cycle disruptions, periods of wakefulness, and various sleep stages. This means, sometimes, you might need a bit more than 8 hours in bed to get a full 8 hours of restful sleep.

For me, investing in a Smart Watch to monitor my sleep has been a game-changer. Itโ€™s worth the investment in your Health! โŒš๐Ÿ’ค๐ŸŒ™

Benefits of Consistent 7-9 Hours Sleep & Syncing with Our Circadian Rhythm:

๐Ÿง  Enhances cognitive function & creativity.
๐Ÿ’ช Boosts immune system.
๐ŸŒŸ Reduces risks of chronic diseases.
๐Ÿ”„ Aids in muscle repair and growth.
๐Ÿ’ก Improves mood & reduces stress.
๐ŸŽฏ Enhances concentration & productivity.
โค๏ธ Lowers risk of heart disease.
๐ŸŒฟ Supports a well-functioning metabolism.

Remember, syncing with our natural circadian rhythm, or our internal body clock, aids in achieving quality sleep. Itโ€™s not just about the hours we lay down but ensuring those hours align with when our bodies are naturally ready to rest and rejuvenate.

Prioritize your sleep! Your body, mind, and overall well-being will thank you. ๐Ÿ˜ดโœจ

Read more on the Circadian Rhythm here.

Body Clock "Circadian Rhythm":
Did you know that your body has its own internal clock known as the circadian rhythm? This natural process helps regulate your sleep-wake cycle, telling you when it's time to sleep, wake, and eat over a 24-hour period. ๐ŸŒ—

Hereโ€™s what you can do to keep your circadian rhythm in check:

๐Ÿ›Œโฐ Sleep at the Same Time Each Night:
Consistency is key! Going to bed and waking up at the same time each day helps regulate your body's clock.

โ˜€๏ธ๐ŸŒ™ Embrace Natural Light:
Get sunlight during the day, and reduce blue light exposure from screens at night. This helps maintain a healthy sleep cycle.

๐Ÿฝ๏ธ๐Ÿ•– Mind Your Meal Times:
Eating at regular intervals supports your body's natural rhythm. This doesnโ€™t mean eating constantly but rather having meals at consistent times each day, like lunch at 12 noon and dinner at 6 PM. Aim to maintain this schedule daily. Also, avoid heavy meals close to bedtime.

Benefits of a balanced Circadian Rhythm include:
๐Ÿ’ค Improved sleep quality and quantity
๐Ÿง  Enhanced mental alertness and cognitive function
๐Ÿ˜Š Better mood regulation and reduced stress levels
๐Ÿƒโ€โ™‚๏ธ Overall health and well-being boost

Letโ€™s make our health a priority by syncing with our natural Circadian Rhythm!