Spark Holistic Health

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As we are heading into the New Year, a lot of us (including myself) are reflecting on this past year and what things we are hoping to do differently in this coming year. I love the truth that small, sustainable steps are really what lead to bigger changes. What small change can you commit to that will move in the direction that you are wanting to go? Can you commit to try exercising this small change every day for 30 days?

https://www.ted.com/talks/matt_cutts_try_something_new_for_30_days

I stumbled upon this article this morning and found it to be outstanding! For those interested in boosting their mental and emotional health, it offers great advice on habits to eliminate, and habits to incorporate, in order to improve brain health 🧠 💪❤️

https://medium.com/mind-cafe/12-age-reversing-habits-how-i-made-my-brain-10-years-younger-b500016c1a32

12 Age-Reversing Habits: How I Made My Brain 10 Years Younger Powerful scientific evidence from an addict turned neuroscientist.

I love this picture and what it represents. Just like a plant, we need nourishment DAILY to grow. True self care is intentionally choosing practices that are restorative, feed our flame, and keep us running optimally. ❤️

30 minute HITT workout followed by 48 birthday burpees. Woo-hoo! 🥳💪🏻👊🏻

Anyone who knows me well also knows that I’m a big fan of smoothies! While mine are usually green and look something like pond sludge, this recipe looks delicious! If you try it before I do, let me know what you think... https://www.veggieinspired.com/healthy-strawberry-shortcake-smoothie/

Healthy Strawberry Shortcake Smoothie A sweet, dairy free, Healthy Strawberry Shortcake Smoothie - as satisfying for dessert as it is for breakfast or a snack.

If you find yourself in a rut when it comes to what to eat for breakfast, here are some healthy and tasty recipes to check out! 😋 https://www.mindbodygreen.com/articles/healthy-breakfast-ideas?mbg_mcid=777:5ec089dc5e720f7c13536b14:ot:5c2901219799ec3cc6f92a15:1&mbg_hash=047226402788941de25dc87168e3456b&utm_source=mbg&utm_medium=email&utm_campaign=daily_v2_20200517

Need Some Breakfast Ideas? Here Are 33 Healthy Recipe Ideas To Try Whether or not it's the most important meal of the day, you might as well make it delicious.

This is a pretty creative use of playground equipment! https://www.facebook.com/JungleLevelFitness/videos/2067726676885314/?vh=e

https://i.redd.it/oyj35v4jrri41.png

i.redd.it

http://bit.ly/2I3zNup

The brain-changing benefits of exercise What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzhe...

No gym is required to get in a good workout! Pull out a yoga mat in your living room and stream some moves off of your favorite online platform

I read a great quote this morning: "The way your body needs movement, your mind needs stillness" (thanks JD Roberto!) As we head into the new year, this is a great reminder to prioritize not only exercise, but also mindfulness. Great intentions, gratitude and right perspectives can be birthed during times of quiet reflection

Dr. Joel Fuhrman, M.D., author of the book, Eat To Live, compares 100-calorie portions of steak, broccoli, romaine lettuce, and kale. Broccoli wins the challenge with 11 grams of protein, kale has 7 grams, romaine lettuce has 7 grams, and steak loses at 6 grams! Broccoli has nearly twice as much protein as steak per 100-calories.

Love this. Happy Thanksgiving! 🦃

How would you like a holiday treat that actually benefits your health? Chia seeds...blackstrap molasses...almond flour...pumpkin... 😋

https://integrativenutritionrecipes.com/2018/10/16/pumpkin-gingerbread-muffins/

Pumpkin Gingerbread Muffins By Jessica Shepard, HCTP 2008 What says fall more than the flavors of pumpkin and gingerbread? These muffins are a combo and make the perfect fall breakfast or snack. Plus, the recipe requires no h…

Difficulties and setbacks can either take us down or become opportunities for growth. We can choose which one based on how we respond.

What do you say to yourself when you look in the mirror? How about when you make a mistake? Is it the same thing you would say to your child or your best friend?

Let us practice talking to ourselves like we would to someone we love

https://www.naturallivingideas.com/improve-gut-flora/?utm_content=buffer70b34&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

8 Ways To Improve Gut Flora To Aid Weight Loss, Beat Anxiety & Allergies If you aren't familiar with gut flora, you really should be. Improving your gut flora can aid weight loss, beat allergies and asthma and much more.

How do you reset? I tend to gravitate for hard, sweaty workouts when I need to get tension out and diffusing essential oils when I need to relax.

https://www.livestrong.com/article/13716144-make-a-bad-day-better/

6 Ways to Instantly Reset After a Rough Day | Livestrong.com Had a rough day? Try one of these hacks that can instantly reshape your mindset and shift your mood, turning that bad day into a pretty great one, after all.

Let's talk water 💦💧...did you know that being dehydrated by only 2% effects your mood, ability to pay attention and your memory 🧠? When we are properly hydrated, we function at our best, not only mentally, but physically as well. Good hydration leads to weight loss, healthier skin, increased energy and better digestion.

How much water do we need per day? As a general rule of thumb, aim to consume one ounce of water for every 2 pounds of your body weight. That means a 160 pound person would want to consume 80 ounces of water per day. Keep in mind, if you are highly physically active or drink coffee or alcohol, you may need to increase that amount.