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5 Ways To Practice Gratitude and Boost Your Energy During COVID

As we approach Thanksgiving and the end of 2020, it’s easy to start reflecting on what a bizarre year this has been. It can be really easy to think about what we’ve missed out on, or what we are going to miss out on because of COVID-19. It’s okay to mourn these things, to grieve whatever losses we have experienced, but it is just as important to feel gratitude for everything that we have done, and everything that we do have. And when you start to get anxious or irritated, remember these 5 things:

Be kind to yourself

I recently made the decision to move to Tulum, Mexico. Sounds crazy, but I am thrilled that it’s fairly easy to socially distance and spend ample time outside. Even still, just like many others, I am spending more time at home. There are a few things that have surprised me about staying home more often and doing less socializing. I thought staying home was going to allow me so much time to get things done. I thought I would get my laundry done, and do so much cleaning, and also tackle work with great efficiency. But no! The days seem to blend into the next and I keep eyeing my laundry basket getting fuller and fuller.

My advice on this one is to first, breathe. Deep breaths. Allow yourself some space and gentleness. This isn’t a time to rush or go overboard. Instead of being overcome by frustration or pressure to get things done, try focusing on gratitude for what you do have and have already done.  Even if there are chores to be finished and things to clean, don’t forget that we are living in a time of greater stress and we completely deserve to be caring and gentle toward ourselves. Your laundry will get done…eventually.

Stick to a routine

When other pieces of life feel out of control, sometimes very simple things like a routine can make a world of difference. Getting into a bit of a rhythm with your day isn’t boring, it can actually help your nervous system regulate and decrease anxiety.  You can even start some soothing, rituals such as taking some time to brew tea, having a bite of your favorite chocolate after lunch, making that perfect cup of coffee, doing a face mask, lighting your favorite candle. Whatever it is that brings you peace and joy, make sure to include it in your day and practice mindfulness while you do it. Oh, and make sure you are getting plenty of sleep – if this means going to bed earlier, do that!

Eat your fuel

Don’t get me wrong, I love some indulgent food choices every now and then especially during COVID times! But, when you load up on inflammatory foods like sugar, potato chips, and pizza, you’re going to feel it. And the feeling isn’t great.  I’ve personally noticed food that weighs me down isn’t something I can sustainably eat every single day. Make sure that you are feeding your body the right food to keep it strong, healthy, and feeling good. This is one of the kindest and easiest things you can do for your whole body – your skin, your digestion, your liver, your kidneys will be grateful to you! Make sure you’re getting enough water too…dehydration can make anyone feel super sluggish. If you’re curious about adopting an “anti-inflammatory” diet, check out the new Yoga Prehab® Seasonal Meal Plans. Every meal plan is packed with easy to prepare, super-nutritious recipes you can start incorporating into your diet immediately!

Create some quiet time

Put your phone on do not disturb or airplane mode, turn off notifications, take a break from social media. Step away from the news, maybe put on your favorite calming music. Never-ending Zoom calls, noise, and notifications can leave us feeling exhausted. Quiet time can be both calming and rejuvenating.

Grateful for movement

Even if it’s just in and around your home…keep moving! Our bodies rely on movement for optimal lymphatic system and digestive system function. Our muscles that help us maintain our balance and mobility need to be strengthened through continuous movement. And movement of course helps with our moods, releasing endorphins and decreasing stress. For all ways that you can move, be very grateful! If you’ve been looking for movement programs that are safe on the joint, won’t hurt you, and are easy-to-follow, check out Yoga Prehab® – physical therapy-based yoga and fitness you can do right from the comfort of you home and at your own pace!

Do Plant Based Diets Live Up To The Hype?

There are so many diet trends out there and it seems like even more are popping up every year. Yikes! How to pick which ones are valid can tough.  For me, I like the idea of plant based eating, and have found it actually makes eating healthy, filling, and stress-free meals really simple

Eating should be fun. Not complicated. Not stressful or super expensive. Prioritizing plants when thinking about your meals is essentially all a plant based diet is. Your base of pretty much every meal should be derived from plants, but you are free to eat meat, dairy, and other animal products as you see fit. Focusing on a plant diet can help make your life a little bit simpler in the following ways. 

 

You Get Those Greens: When you start planning or making each meal and your base is veggies, you will be guaranteed to get all those bright, essential colors into your diet. Basing the contents of your plate around 3-4 vegetables or plant based products will usually get more veggies in your diet than basing your meals off of an animal protein source. 

 

Easier Digestion: Meat and cheese and animal products typically require a lot of energy to digest. The fats and structure of these items sometimes take longer to break down and may move slowly through your digestive system. Eating plant based items is usually a little easier on your digestion.

That said, always be sure you have enough healthy fats and oil with your vegetables. Healthy fat sources such as olive oil, avocado oil, and coconut oil have potent health benefits and will help the plant products move through your system, making digestion easier.

Also, note that some people may experience certain sensitivities when eating larger quantities of legumes, lentils, or raw vegetables. Eat what is appropriate for your body, and if you have concerns about a food sensitivity you can always consult a dietician, doctor, or holistic nutritionist. 

If raw food is making you bloated – first be sure you are drinking enough water and getting enough of those healthy fats in. Try cooking your veggies – steaming, roasting, making soups – or eat some of your meals with a mild carbohydrate, like rice, which can assist in digestion. Cooked vegetables are good, too – remember, this is not a raw only diet, so get creative with preparation, spices, and flavors!

 

Mindful Eating: First of all, the production of pretty much all food takes some water. Cows, almonds, chickens, soy, corn. Everything needs water. Animal products usually require slightly more – their food needs water, they need water, the production of animal products usually requires a lot of water. So, refraining from some meat products can be a good way to eat consciously.

 Buying vegetables and plant based ingredients, especially from local sources, can also cut down on fossil fuels used in transport and delivery. Another win for the environment!

 

Less Limiting: With plant-based diets, you can still eat bacon (though not recommended). You can still roast a chicken and make chicken soup. You can put parmesan on your pasta. Committing to plant based is really just thinking about your meals and eating habits in a way that prioritizes vegetables and plant based ingredients. Not swearing off cheese forever, or only allowing yourself to eat at certain times, or anything dramatic – just eat more plants!

As a reminder, the brand new membership offering – Yoga Prehab with Tristan Gatto – is officially open to enrollment! 

The membership includes 100+ hours of body-saving content, you’ll get an amazing new course each and every month that targets every area of your body, in addition to wellness wisdom, tools for support and accountability, expert interviews and pain relief tutorials. Absolutely everything you need to start thriving and living free of pain – from the comfort of your own home! 

SAY YES TO SELF-CARE, SUBSCRIBE NOW!