Posted in Wellness

Wellness Challenge: Updates! Good Vibes from the Inside Out

Hey Guys!

Today I’m giving you some updates between the Wellness Challenge days 10-13, as some aspects are more documented on my social media than on here!

Let’s chat: Have you been keeping up with the wellness challenge? If not, that’s totally okay! And here’s why – this challenge is meant to help you reinforce some good habits for yourself to boost happiness, health, and wellbeing.  Maybe you like certain aspects of this challenge more than others. Pick it apart and do what you like!  Personally, I loved making a playlist for Wellness Challenge day 10.  But, it took me some time to gather really good tunes that I was happy with.  I’ve finished up some quality playlists as of now that you should check out on my Spotify, Bee Well!

Day 11 was all about trying to eat as little non-processed food as possible.  Incorporating more fruits, veggies, and whole grains into your diet make you feel good from the inside out.  Processed foods can be sketchy in terms of chemicals and ingredients that aren’t natural.  Not knowing what’s going into your body can be off putting! However, eating plant-based and healthy meals, or even more home cooked meals is a step in the right direction.  For example, I love making smoothies in the morning to incorporate fruit and veggies as soon as I wake up.  The one in this thumbnail has blueberries, bananas, and spinach – super simple and good for you!

Today is day 13, which calls for showing the people you love some extra appreciation today.  If there’s one thing I’d love for myself and others to take away from this challenge it’s to spread love every day .  This can mean many things, from helping with household chores to leaving someone a heartfelt message.  It’s so important to remind people you love them whenever you can because daily life can be really hectic and stressful at times.  Break your daily routine and incorporate some practices to show others and yourself some love every day!

Stay tuned for more updates later in this challenge and spread some love today!

xoxo,

Casey

 

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Posted in Wellness

Essential Oil Experience

Today I’m gonna give you guys a taste of my experience with essential oils! One of my favorite aspects of self care & wellness.

This topic can be a bit overwhelming because there are so many different oils that treat various things out there.  Personally, I have probably only tried a miniscule portion of what’s out there because I’ve found for what works for my ailments.

My family knows that I have struggles with severe chronic migraines since I was four years old – an extremely long time! I have tried so many different methods to eliminate them, but they never really stop.  This leads me to try out different methods to alleviate them when they do happen – that doesn’t involve Advil or Tylenol. Along with migraines, I have used essential oils to alleviate fatigue and occasional trouble sleeping – as probably many of you may suffer from as well. Essential oil diffusers are amazing for the home, as they can push a concentrated scent into the air over time.  This is great for those days you’re doing stuff around the house or for when you’re sleeping, but may not work if youre someone that’s constantly on the go. That’s where Vitality Extracts bracelets and oils come into play.

I was gifted a Vitality Extracts bracelet from my aunt, along with their migraine care oil.  Let me tell you, this is a life saver.  The bracelets contain lava rocks, which you sprinkle essential oils on and weaar throughout the day.  I am able to smell to oil all day, which is a good thing in this case because the migraine care oil is very minty and fresh.  This combo has alleviated my migraines tremendously.  Sometimes I even wear the bracelets and oil on a day that I don’t have a migraine for prevention’s sake – and it works!  For fatigue, I like to use lemon oil on the bracelet because this oil is very energizing.  And for sleep problems, I use a specific sleep oil and sleep with just one bracelet on so that the smell doesn’t bother me in my sleep.  Lavender is also an amazing essential oil to apply and smell all day long for relaxation. I love wearing these bracelets on a daily basis with different oils because you can smell them all day long, no matter what oil you use.

Another great way to get essential oils working is to directly apply them to your wrists, back of the ears, and feet.  You’ll want to dilute them with a fattier oil, so you don’t experience skin irritation.  I have tried fattier oils like coconut oil or macadamia oil and they work great for me. Taking baths with essential oils work great as well.

I know I have only tried a few of the essential oils out there, but I can’t wait to try more!

xoxo,

Casey

 

Posted in recipes

This Might Be The Best Vegan Banana Bread

Hello!

It’s been a little bit since I’ve provided you guys with a recipe post…time for more healthy baking!

Whenever I have overripe bananas lying around I simply can’t resist the urge to try out a new banana bread recipe.  I was seriously searching deep into the Internet to find one that was easy and simple, but didn’t lack in the flavor department.  This recipe does not disappont!  I adapted my own version from Peanut Butter Runner’s Paleo Banana Bread Recipe  and only had to change one ingredient to make it vegan.  That was, until I added dark chocolate chips.  Guys, I know.  I could not resist. However, I have also made the paleo version and that comes out amazing as well.

My recipe came out very moist, so if you’re into something you can slice more easily and toast up, I reccomend baking it for a little bit longer.  Check every few minutes until it is just toasty enough to your liking! Here’s my adapted recipe below:

Dry Ingredients:

3/4 teaspoon of baking soda

3/4 teaspoon baking powder

1/2 teaspoon of kosher salt

1 + 1/4 teaspoon of cinnamon

1/4 teaspoon nutmeg

3/4 cup almond flour

1/4 cup coconut flour

Wet Ingredients:

2 Tablespoons melted coconut oil

2 flax eggs ( 1 tablespoon flax seed meal + 3 tablespoons water, chilled in the refrigerator for 15 minutes)

2 Large overripe bananas, mashed

1/4 cup of maple syrup

2 teaspoons pure vanilla extract

Additions (optional)

1/2 cup of dark chocolate chips (regular or dairy-free for vegan)

Directions:

  1.  Preheat oven to 350 degrees, and prepare a 9×5 inch loaf pan by greasing with coconut oil or lining with parchment paper.
  2. Combine the 2 tablespoons of flax seed meal and 6 tablespoons of water in a small bowl.  Place in the fridge to chill and thicken for 15 minutes while you prepare the rest of the ingredients.
  3. Peel the bananas a mash in a small bowl so they’re prepared for the rest of the wet ingredients.
  4. In a medium bowl, whisk together all of the dry ingredients – baking soda, baking powder, salt, cinnamon, nutmeg, and flours.
  5. In a separate bowl,  mix wet ingredients – melted coconut oil, bananas, maple syrup, vanilla – AND flax eggs, as long as it’s been 15 minutes.  Make sure everything is well combined.
  6. Add the dry ingredients to the dry ingredients and mix until combined, do not overmix.
  7. If using chocolate chips, mix them in now!
  8. Pour the batter into your prepared loaf pan and bake for about 45-50 minutes, or until a toothpick comes out clean and the edges are toasty.  Cool for about 30 minutes, since this bread is so moist it needs to set before it is cut.
  9. Enjoy!

 

 

Posted in Wellness

Wellness Challenge: About Days 7&8, and Meditation for Day 9

Hi everyone!

If you don’t follow me on my Instagram @beewellbycasey or my other social media, you may be awaiting some Wellness Challenge updates! I am loving the self care and personal growth coming from this challenge so far.

Here’s a little refresher of what days 7 & 8 were all about:

Day 7: Write down five things that make you happy when you wake up

Day 8: Learn something new today, school doesn’t count!

So, day 7 was by far my favorite because it set the tone for my entire day.  I was in an upbeat and positive mood early in the morning, felt productive, and really appreciated everything around me. I was very excited for day 8 because I truly believe we should never stop learning new things! I posted on my Instagram story about what I learned from Low and High foodmap foods, as I had only heard a little bit about them on the Internet before.  As someone with a sensitive digestive system and moody skin, I loved learning about a new way to manage these symptoms. I have been applying what I’ve learned to what I’m eating every day as well! I hope to learn more about them and share my experiences soon – I’ve already noticed an improvement in my skin!

That brings us to day 9 – which was to dedicate time for meditation.  I have posted some of my favorite meditation themes on my blog before because I like the idea of having a plan and being a little more guided in the way of mindfulness.  This means that you can have a theme in mind to think about while you’re doing breathing exercises, so your thoughts don’t wander too much.  To me, meditation can also mean putting yourself into a calm state before bed or writing in a journal! Meditation a deliberate written, spoken, or physical act of of concentration, thought, mindfulness, and peace.  There are no wrong ways to practice.

A new meditation theme I’ve discovered is the 5 senses meditation, which I have been loving.  Through smell, taste, touch, hearing, and sight (in no particular order) you become more self aware and are able to calm your senses.  This is especially useful with anxiety or feelings of being overwhelmed. Most of these include having your eyes closed, so you can fully immerse yourself one sense at a time.  Depending on whether you are doing all 5 or focusing on one, here are some tips when you go into it!

With your sense of smell, it is helpful to burn a candle or incense to have something to focus on, otherwise you’ll have to pick up on what is already around you.

Taste can be physical, when you’re actually eating something – or thinking about your favorite tastes and textures.

Touch can be about the movement of your body, or holding something like a penny or rock in your hand with your eyes closed.

Sight can begin with your eyes open, where you pick something to observe, then try to recreate it in your mind with your eyes closed.

Sound is about concentrating on the natural sounds around you, music, the ticking of a clock, or chanting.

I hope you’re enjoying my updates on the wellness challenge. Check out my social media for more details and posts!

xoxo,

Casey

 

 

 

 

Posted in Wellness

Wellness Challenge: About Day 5 and Tips for Day 6

I got really excited and I am combining days 5 and 6 of the 20 Day Wellness Challenge into one post to tell you more!

Day 5 of the wellness challenge was to get outside, which was so awesome because spring is right around the corner.  There are still some frigid days in the mix, but my lungs needed the fresh air! One of my favorite things to do is go on hikes, which can be difficult in the winter. But, I was so much happier after taking a short walk outside and cannot wait to be able to do so every day in the warmer months.

Now, for Day 6: De-cluttering…

As a college student, my room is a literal mess at the moment.  Like a tornado happened.  I can’t even explain it.  So, when day 6 came around I knew I needed it desperately.  But if the mess in your room is as big as mine, you may need some tips and tricks.  Here’s some to help guide you through the de-cluttering process:

  • Go through your old paperwork and assignments
    • Make piles for each class, subject, or need and go from there.  Trash anything that’s already been graded or submitted that you definitely won’t need for a test or future assignment.
    • Use folders for each class that you can keep at home, so you aren’t carrying around papers you don’t need every day.
  • Clean off one flat surface at a time.
  • Trash expired makeup or products.
  • Sell your old textbooks!
    • Contact your friends, create an Amazon account, or use Facebook.
  • Do your laundry!!
  • Rearrange furniture to maximize any storage you don’t already have.
  • Donate unwanted or never-worn clothes.
  • Make a habit out of making your bed

Hope some of these help! Stay tuned for Day 7 of the wellness challenge!

xoxo,

Casey

Posted in Wellness

Wellness Challenge: Days 3&4

Hi guys!

With the end of the semester slowly approaching my schedule has been absolutely crazy! Which is why I am combining the aspects of data 3 & 4 of the wellness challenge into one post. Day 3 requires taking extra time to do something you enjoy, and day 4 was all about getting moving with yoga or other exercise. I have found that reading and exercising are two things that truly clear my mind. Whether it’s before bed or during the day, dedicating a portion of time to doing something for you can help get the rest of your day rolling. For example, reading gets your mind off stresses of the day and can help you relax midday or make your eyes sleepy before bed. The same goes for exercise, yoga can energize you or relax you at any point of the day.

After completing days 3 and 4, I learned how crucial it is to implement these practices into my every day life. I’ve felt so much more positive and productive so far during this challenge! Once the challenge is over, these two habits in the past two days are ones I hope to continue every day.

Stay tuned for the rest of the challenge!

Casey

Posted in Wellness

Wellness Challenge: Day 2

Hey guys!

Today’s challenge was to keep a gratitude journal!

I personally love doing this before I sleep at night, to get all worries out of my head and put myself in a positive mindset.  Keeping a gratitude journal is something so simple and easy that I believe everyone should do it- you could keep a formal journal dedicated to these entries, or type it out in the notes on your phone.  No matter the time or place, focusing on this practice for even a few minutes can change your entire day.

The basic process of writing one sentence of something like “I am grateful for my supportive family” changes your entire mindset.  I have found that this writing motivates me to be in a better mood, calms my anxiety, and diminishes any doubts or worries.  Writing and journaling in general help me accept daily experiences, put them into context, and look at them from a new lens – which is why I made sure to include journaling in this 20-day challenge!

Some ideas on what to write about may be:

  • Basic needs – like shelter, food, water
  • Your friends & family
  • Your most recent success – a good grade or a new job
  • The best part of your day or week
  • What you love about yourself or someone else
  • Your most recent act of kindness
  • Your most recent trip somewhere

Good luck! And tune in tomorrow for day 3!

xoxo,

Casey