How to Recover From the Holidays

The holidays are just around the corner and you may already feel a bit of burnout creeping in. Every day I am asking my patients what their plans are, and “nothing” seems to be the favorite answer. We may already be burned out from the rest of the year. Every day I am asking myself what my soul needs in the new year to flourish. Others may be asking themselves what they need just to get by. Whatever the case may be, don’t forgo making plans to recover after the holiday season. The tendency may be to jump head first into 2022. Perhaps it’s better to pause, take a break, and breathe? Here are a few of my favorite ideas to recover from the holidays.

Take time off of work.

You might feel like working full-speed in order to pay for the holiday spending is what you need to do. But I love taking time off of work to recover, even for just a day. I am lucky enough to not work a 9-5 job five days a week and to have flexible schedules. However, if I did work a traditional schedule, I would certainly request time off after my busier days. This time off isn’t for completing tasks, organizing the home, or socializing. This is a chance to reset, evaluate, and prepare. Activities that are perfect for this include getting out in nature, meditating, taking a yoga class, going to a coffee shop to write, or even getting away.

Take a vacation.

Sometimes, a separation of schedule isn’t enough to take the mind off a to-do list. For me, it also usually requires a separation of space. Taking a vacation or going away from home is a great way to recover from the holidays. My choice stay is GetAway! Stationed nationally in nature, these tiny cabins are the perfect way to disconnect from the world and reconnect with the earth or whatever grounds you. I would even recommend going without your significant other. It’ll do wonders. You can read my review of the GetAway experience here. Make your first booking with my referral link and receive $25 OFF your first stay (minimum two nights required).

Declutter the Home

We accumulate a lot of things over the holidays. I look at the things we received as gifts and consider what they are replacing in our space. We try not to keep two of anything so that’s an easy way to declutter. I also try to really consider the function of things. I get rid of a lot of stuff at the end of the year. Part of that is my natural response to the frenzy that is the holiday season. I declutter to alleviate myself of the overwhelm. But the other part of it is this: I am preparing my space for an intentional life.

Clean and Organize

I don’t know about everyone else but my house tends to look as scattered as my brain after the holidays. I usually need a day to reorganize and clean. Some of the things I do is clear out the fridge and store the leftovers, which are plenty. I put the gifts away and remove the decor, which are few. I clean the kitchen, wash sheets and towels, and sweep the floors. Throughout the year, I use this cleaning list that I wrote. It is saved on my Iphone under ‘Notes’ with checkmarks next to each task. I do a weekly cleaning time block each weekend and address the tasks little by little. It’s a simple way for me to get things done.

Give back to yourself.

In the name of giving to others over the holidays, we tend to forget about ourselves. There are many self-care strategies that you can implement to give back to yourself again. This includes getting into an exercise routine, laying off the sweets, lessening the alcohol and coffee, and being openly grateful.

I know that this list is short and sweet, but these are my favorite ways to recover from the holidays. It doesn’t have to be elaborate, nor does it have to be expensive. Just make sure you are doing something for yourself to recover. The holidays is a stressful time for everyone. Don’t feel bad if you need to tell loved ones you need a break, or more space, or less time with them. We need to say no, in order to say a bigger “YES!”. That’s a good mantra to have in 2022.

Intentional Living: Invest in Rest

This post may contain affiliate links. Please see my disclosure to learn more.

A good night’s sleep is one of the best forms of self-care. It is regenerative for the body, mind and soul, and much to any frugalist’s joy, it is free. Often viewed as an unproductive activity, getting a good night’s rest lies low on the priority list for the majority. On the contrary, I attribute much of my productivity and success to sleep – and a lot of it, too!

Ever since I was young, I was very fond of the stuff. My parents love to tell the story of how I would nod off in my high-chair, often plopping my face down on my food. I was the last to wake up on Christmas morning (well, every morning for that matter) and the first to fall asleep at night. At family get-togethers, one could be sure to find me on the couch, hogging up the sitting space asleep in fetal position. I took afternoon naps until high school and even in college, I was one of the few people who got eight hours of sleep, frequently trading in a night of partying for my warm sheets.

There was a time when I went against my sleeping pattern and took up midnight shifts as an early-morning baker. I noticed the toll it took on my health. Even though I was still sleeping eight hours every night, the fluctuation between night shifts and day shifts every other day really wrecked my body. I started depending on coffee, lost a lot of weight, and had trouble eating. My mind was exhausted and I noticed that I was on survival mode, less productive overall and more lenient about my tasks and deadlines. It only took three months for me to realize the effects, and while I was happy and alive, my body was barely keeping up.

As I gained awareness of my body’s circadian rhythm, I learned that my optimal sleeping time is 9 hours per night. If I receive less than that, it is best if I take a mid-afternoon nap. Now there are groups of people who would argue against the health benefits of this. But every person is different and the range of ideal sleep time is vast. Regardless of what the actual number of hours is, sleep is a crucial part to your overall productivity and here is why you need to make sure you get enough of it.

Reasons to Invest in Rest

Sleep is important for memory and processing daily experiences.
A night of sleep more than doubles the likelihood that you will solve a problem requiring insight.
Sleep clears toxins in the brain.
Sleep is the most crucial factor for peak performance, memory, productivity, immune function, mood regulation.
Even mild sleep reduction has detrimental effects on cognitive function many days afterwards.
One-third of working Americans sleep less than six hours a night.
Sleep deprivation was declared a public health epidemic by the CDC in 2018.
Lack of sleep increases the risk of heart disease, obesity, stroke, and cancer.
Getting consistent sleep is very important to your health.

As a person trying to live an intentional life, I care a lot about sleep. I understand that the long-effects of getting enough shut-eye will outweigh the few hours I lose each day. Investing in rest doesn’t just mean making the resolution to sleep a set number of hours each night, although that is the FREE self-care part of it. However, one must also consider what they sleep on.

I spend a lot of time curating my bed, and highly recommend getting a mattress and pillows that are ergonomically beneficial. Spinal problems caused by having a cheap bed will translate to decreased quality of life and productivity. My personal favorite company is LEESA. We own their mattress topper and pillows, and it has been such a game-changer. I used to have a lot of neck and back pain due to maintaining static postures and craning my neck at the dental office – so much so that I would wake up in the middle of the night from the pain and spend entire Saturdays lying on the couch unable to move. Once we switched to high-quality pillows and added the LEESA mattress topper, the pain went away! After watching my dad undergo three spinal surgeries in the last two years, I knew that I was not going to wait until my own symptoms got worse. If you want to step up your bed game, Try LEESA! Get up to $400 OFF a LEESA mattress this MLK weekend by clicking on my affiliate link. They have a great trial-period guarantee. For those who are wary about making such an expensive commitment to their health, LEESA also offers 0% financing through Affirm for as low as $25 a month, the equivalent of 8 drip coffees! Think of it as getting better sleep and saving on the coffee.

Likewise, I also invest in high quality bedsheets made out of clean fabrics that are good for the skin. I really like Parachute’s linen sheets and have written why Parachute sheets are the only sheets you need to own this post. Since then, we’ve tried a cotton duvet cover from them as well, pictured above, and we love it just as equally.

An alternative for those who wish to have cotton sheets is PACT. Pact is an eco-conscious company who makes clothing and textiles for the home. Currently, they have a sale on their bedding and bath products lasting until January 31, 2021. Simply use the code REFRESH25 to receive 25% OFF. You can access the sale by clicking on my affiliate link here.

Other rituals I have around my sleep include making my bed every morning so that the sheets stay clean, turning on a humidifier, and putting my phone away an hour before bed. We also wash the sheets frequently, vacuum the mattress, and rotate the toppers and pillows as outlined by my ultimate cleaning list.

Regardless of what you do to make sleep an important part of your day, make sure to prioritize it for the years to come!

Related Posts:

The Ultimate Cleaning List

In my opinion, one of the best things 2020 did for us was turn our attention inward – on our relationships, on ourselves, and on our homes, to name a few examples. The latter, especially, has been prominent this year for me. I have spent a decent amount of time introspecting on the first two over the past few years, however, as an avid traveler, work-a-holic, and on-the-go person, the latter was neglected until the stay-at-home culture forced me to, well, stick around.

One of my goals for an intentional 2021 is to keep my living space sparkling clean. It has been transformed in the last year into an oasis from the outside world; a safe haven where we all work, rest, and rejuvenate. My best moments of 2020 have occurred under this very roof. It only seems appropriate to pay my respects in the form of diligent maintenance and care.

On that note, in the process of writing a 2021 New Year Resolution list, I side-tracked to create my own guide to keeping a dwelling spotless. I wanted to share with you guys what works for us, although depending on your home, your list of needs may differ. I separated tasks into daily, weekly, monthly, bi-annually, and annually time frames. Along the way, I added a few tips on how to make this list (which can seem overwhelming at first) a sustainable practice built out of habit. I would venture that after a bit of practice, you may find cleaning your home to be quite the opposite – relaxing and fun in nature. Enjoy!

The Ultimate Cleaning List

Every Day

TIP: I consider every day tasks as habits that are built into your normal lifestyle. At first, they may seem like just another thing to check off your list, but eventually, they should become routine movements that are done quickly and without much thought. These every day cleaning habits will ease the more long-term cleaning tasks, so definitely don’t ignore them!

It’s the little details that are vital. Little things make big things happen.
John Wooden

Make the bed
Clean coffee maker
Wash dirty dishes
Wipe down kitchen counters and table
Wipe down bathroom surfaces
Sanitize kitchen and bathroom sinks
Squeegee shower
Vacuum floors (Ever since we switched to this Dyson V8 Absolute, Vacuuming has been such an extreme joy. It work great on our cement floors and the carpet attachment is perfect for rugs! I would highly recommend this product as it is one of the top five purchases we’ve ever made that improves our day to day lives.)
Put things away at the end of the day

Every Week

TIP: It helps to tackle these tasks throughout the week. Finding a schedule that works for you and your home is very important. For example, we do laundry, change bedding and mop floors on Saturday mornings. We toss expired food when we return from our weekly grocery shopping, as we are stowing the new groceries away. I scrub the bathroom tub during one of my showers on a weekday when I am off from dentistry. I wipe down kitchen appliances after an especially messy meal prep. I vacuum the furniture regularly and clean the vacuum whenever I notice it’s messy.

In order to avoid over-whelm or wasting away an entire weekend, use little pockets during your workday to do these tasks. While some people will scoff at the distraction this provides, my argument is that sedentary lifestyles are the bane of our existence and the general cause of our health problems. By committing to one task per work day, you are giving your eyes, mind, and body a break while providing necessary movement and blood flow to your work life. Plus, you’ll get your heart pumping, and I would argue it still makes for a productive day!

Laundry
Mop Floors
Change Bedding
Toss expired food from the fridge
Scrub bathroom tub
Wipe down kitchen appliances
Clean microwave
Sanitize sponges
Dust and vacuum furniture
Clean vacuum

Every Month

TIP: Just like the weekly tasks, I would disperse these cleaning items throughout the month rather than wait until the last weekend. Of course, that is just my personal preference. I know a few people who find greater success in procrastination and monthly deep cleanings. I can only imagine how cathartic that must feel!

Wash car
Wash vacuum filters
Vacuum vents and woodwork such as base boards
Dust and clean light fixtures
Wipe down inside of fridge
Wash shower curtain liner
Clean patio surfaces
Wash comforter
Clean range hood
Clean washing machine using a cleaner cycle
Clean dishwasher
Sweep the garage every month

Every 6 months

TIP: Unlike the weekly and monthly tasks, I do recommend doing these things at the same time. It is most efficient to pick two months out of the year to tackle these tasks. For some, that may be spring cleaning season and right before the holidays. For me, I like mid-year in June and at the end of the year in December. June is my birthday month and December is right before the new year. Both months symbolize a new beginning for me, so I like to start my beginnings fresh.

Deep clean windows
Wash couch covers
Vacuum mattress
Wash pillows
Clean inside of oven
Clean drapes

Every Year

TIP: We only have a few yearly tasks in our household. These are easy to plan ahead for. I simply add a reminder in my planner regarding these tasks and then order the parts when I come to that month. Once the parts arrive, it is only a matter of doing the task right away instead of waiting for dust to collect.

Change AC filter
Change Water Filter

If you happened to like this list of mine, please check out my Weekly Cleaning List Download which I created to help stream-line cleaning tasks around the home. If your resolution is to maintain a clean home in the New Year, this checklist may facilitate that by simplifying and organizing those tasks. Simply print and stick on a fridge or kitchen cabinet, tuck inside a planner, or lay by your nightstand as a daily reminder. Share it with your loved ones, I won’t mind! This is a way for you to support this space and the content you find here in an intentional way, while allowing me to continue making a living without resorting to advertising. I thank you for being in this space and hope that this list provides useful.

Happy Cleaning!

Body Love with Sugar Scrubs

This post may contain affiliate links. Please see my disclosure to learn more.

In my home, I try to surround myself with objects that act as reminders of care. A candle sitting on the kitchen shelf, a blanket strewn on the couch, hand lotion in my clutch … all of these things add value to my day to day and are strategically placed so that I have a visual aide reminding me to slow down from my over-zealous lifestyle. I am innately bad at making time for myself, which is probably why I spend so much time talking about its importance. But I have found that the system that works for me requires adding small doses of magic in forgotten corners so that I come upon them in my living and am prompted to make use of said magic.

One of the tiny overindulgences that I’ve been obsessed about this holiday season is a jar of bathroom goodness – a new exfoliating sugar body scrub made by True Botanicals. They have outdone themselves with this one! It delivers all the necessary ingredients for everything nice. A blend of natural, nourishing elements – organic sugar, sandalwood, rich camellia, jojoba oils, and kaolin clay – come together in this masque for the limbs. I absolutely relish the stuff, especially after an especially trying yoga workout, or a long day at the bakery or dental office. It provides just the right amount of body love.

The sugar’s roughness sloughs away all that dry, winter skin cells, leaving behind a velvety smooth complexion. I take a handful of the stuff and massage it straight onto the skin in slow circles. The scrub is enriched with emollient essential fatty acids, which nourishes and supports the skin barrier function. Plus, my skin never feels stripped after a shower. When I rinse off with warm water, the scrub simply melts away as a warm and woodsy scent wafts upwards.

Using True Botanical’s sugar scrub is like having a spa day, in the comforts of my own home. I keep the glass jar on the tub sill of my bathroom. I’m not one to have many products in the shower, typically keeping only a bottle of shampoo and a bar of soap. However, the addition of this small simple amber reminder has made all the difference to the quality of my baths. I had originally meant to keep it there for special occasions but have found myself reaching for it daily. Honestly, prior this, my showers were quite rushed, just another task that I needed to check off on my to-do list. However, since placing the scrub in the tub, I have been taking longer baths, slower, and with more intention.

True Botanical’s Exfoliating Sugar Scrub sells for only $38, and it has been three weeks and I am about halfway done with the jar. It is vegan, cruelty free, certified non-toxic and sustainably made. It is packaged in a beautiful amber glass jar which can be reused as a container for cotton balls and the like once the scrub runs out, which I’ll pretend to be never.

This post was sponsored by True Botanicals, and any purchase you make using my links above could result in a commission for TheDebtist. Rest assured that all thoughts and opinions are my own. And once again, I thank you for supporting the companies that support this space.

Self-Care Guide for Health Professionals

This post may contain affiliate links. Please see my disclosure to learn more.

I know it’s year 2020 and all, but health care professionals have always had a tough job. Hence, the idea to write a post about caring for the self for health professionals. While I don’t represent all workers in the medical field, I also know many of them can relate to the routine exhaustion one feels in the physical, mental and emotional sense. Not only is dentistry back-breaking work (think hunch-back- of-Notre-Dame), it also requires mental concentration (we are making tenths-of-millimeters-micromovements inside a tiny cavity) and emotional stamina (the minute the patient’s chair leans back, their everyday lives come spewing out). Sometimes I wear the hat of clinician, while other times, I simply play the role of listener. I have to help anxious patients through to the other side of treatment, as well as psychologically support depressed patients through to the other side of life. It’s a fulfilling job, but also a taxing one.

Many times, I come home with no one to fully understand the tolls of my work. Mike wonderfully understands that having dinner ready and giving me space to decompress with yoga is very important. He understands that on some days, I simply don’t want to talk. But he doesn’t really know the why. Sometimes, I feel guilt over acting selfishly, but as clinicians, we need to start removing that word from our vocabulary. You aren’t selfish because you need me-time after giving everyone else their me-time.

This past weekend, I took four days off to vacation with family on the coast of Southern California. My sister-in-law joined us Friday afternoon after her four clients. She also works in health care as a psych therapist. She joined us after a hectic day, and still had a few clinical notes to write. I noted that she looked a bit tired and she mentioned that some of her clients are especially draining, not in the physical sense, but in the mental and emotional sense. She even has one client currently on suicide watch who constantly occupies her mind. We talked of the tiresome nature of healthcare and agreed on the importance of taking care of ourselves first. We also noted that while we are excellent care-takers of others, we usually fail to save room for us.

This is a reminder to all health-care professionals that self-care is key to success. And sometimes, the only person who would be able to give you that space is yourself. If you are a reader who knows of a health-care professional, make sure to check in on them during this time. You might be surprised at their sadness, tiredness, weakness, or loneliness. Below, I wrote a simple guide to taking care.

Self-Care Guide

+ Practice deep breathing in between seeing patients. Deep breathing is something I first picked up from yoga class ten years ago. Yoga itself is a practice focused on returning to the breath, which has been called our “life-force”. Returning to the breath is the last thing on a clinician’s mind. The immediacy of our work and the need that our patients have far exceed our willingness to turn inward and work on ourselves. However, I implore all clinicians to consider deep breathing. This practice was first recommended to me by a wellness coach, Michaela Puterbaugh of Starting from Within and it has been a real game-changer! I would highly advise getting a wellness coach like Michaela (you can book a consultation here), but if that is not your vibe, then deep-breathing is the one thing I learned to do that helped me most with my career. It’s simple. Before running to your next patient, stop by an office or a break-room or a quiet corner and breathe in for five seconds, hold at the top for five seconds, and breathe out for eight seconds. Repeat five times, then you’re good to go. I guarantee that your patients will notice and feel the difference in you. (PS: It helps to close your eyes.)

+ Stretch throughout the day. Many dentists end their careers earlier than they would like due to body aches and pains. Hospital workers also suffer from the same. Nurses and physical therapists have to carry and assist disabled bodies and the elderly. To be honest, physical tolls extend past the medical field and also applies to hospitality workers who stand on their feet all day and desk workers hunched in static postures in front of LED screens (blue light blockers for the win!). Stretching simply makes sense; for everybody. I picked up stretching advice from a continuing education course on ergonomics. There are certain stretches especially helpful to dentists, so I would seek professional advice regarding specific careers. For dentists, the upper back and shoulder muscles, as well as the core muscles, will help alleviate lower back pain and that hunched-back-look. Just like deep-breathing, this can be done in between patients or during any break. After work, I make it a point to roll out my Manduka mat and join a CorePower LIVE session to create movement in my body. I even took my mat on vacation with us this past weekend! That’s how important stretching is to me. Not getting on my mat is like a surfer not getting out on the water. Speaking of water…

+ Drink plenty of water. We are constantly moving from room to room and it’s very easy to forget about the water bottle we have sitting next to our desks. But wherever you choose to do stretches or deep breathing, keep a bottle of water close at hand. It also helps to have a habit built around staying hydrated. I drink two glasses right when I wake up and an entire glass before my shift. Between the start of my workday and lunch time, I make sure to finish at least another bottle. The same standard applies between lunch and the end of my shift. Then when I get off work, I drink two glasses straight away. My water bottle from Kinto_USA is quite portable and the tab at the top of the lid makes it easy to take with me wherever I go. If water is not your favorite drink, why don’t you try tossing pomegranate slices into your bottle or dress it up with ice? Check out my thoughts on staying hydrated!

+ Find someone to talk to. I know that Mike doesn’t fully understand everything that happens at the dental office, but it’s nice to have someone to talk to when I come home. It also helps that he is a great listener. My daily recaps help release any negative energy that I take home. But don’t get me wrong – dentistry isn’t ALL bad. Talking to someone is also a great time to celebrate the daily wins and highlights, a time to practice gratitude for a rewarding job. Of course, the person you choose does not have to be the same person every day. It can be different people, too. As long as you schedule a few moments to connect with someone outside of work, you’ll find less tension and stress when you unwind for the evening. (Sage tip: Don’t dwell on your workday alone. There are other things to address in life.)

+ Eat healthy. It’s hard to follow our own mantras of consuming healthy foods when we return home stressed and over-worked. I’d be the first to admit that fruits and veggies are not on my mind after a long day and if it weren’t for my husband making nutritious meals for us every day, I would probably be quick to order to-go foods a few nights a week. However, we must follow what we preach. I try to consume only one cup of black coffee a day (otherwise I’d live from coffee to the grave), and balance it with a cup of ceremonial-grade matcha green tea in the evening. I try to choose dark chocolate (88% cocoa or more) for dessert, and fresh fruits from the farmer’s market for snacks. I use a budget to monitor how often we dine out and we still try to follow our zero plastic diet religiously. Skip the temptation by choosing not to buy those bags of chips – or whatever else that has a gravitational pull during your weakest moments. Shop in such a way that sets you up for success.

+ Wind down the mind. In the evenings, I make it a point to wind down my mind. I try to do yoga after work to enter a calm state of energy. Afterwards, I shower and make myself a cup of tea and spend the evening writing or reading. This is the time I also connect with the people I live with. I check on my plants and move them around frequently, and I follow a skincare routine. I recently discovered The Nue Co.’s supplemental spray called Magnesium Ease, which I massage into my skin to help alleviate muscle tension and to improve my sleep. (Fun fact: 80% of Americans are deficient in magnesium!).

+ Get full night’s sleep. Lastly, but most importantly, is sleep. Sometimes, extra sleep sounds impossible but we can play pretend. I value sleep more than I value coffee – which is saying something! I make it a point to get at least eight hours of sleep (nine hours is my optimal sleep-time). On weekends, I can sleep as long as 12 hours although luckily, I value my mornings too much to oversleep often. In our home, we sleep around ten in the evening and wake up when Theo meowls for food at six in the morning. I know that many clinicians tend to be night owls due to the nature of our work (late shifts and night shifts are common), but may I suggest abiding by your circadian rhythm? I cherish sleep knowing that I am more helpful to others when I sleep well. For those who have trouble sleeping, you may find these sleep drops helpful!

If you are in the medical field and have somehow come across this self-care guide, I hope it finds you well. For those who need a helping hand with mental wellness, do reach out to a professional. My sister-in-law is practicing in Southern California and is offering video services. I would also like to recommend Michaela Puterbaugh for overall health and wellness coaching as she has helped me balance life earlier this year.

For those curious about the supplements that I recommended, they are from The Nue Co., a company making supplements that you can feel working! Receive 15% off your first order with code NUE15 (affiliate links above). I am really excited about what this company is producing and have ordered the sleep drops for my mom and the magnesium ease for myself. They provide many other supplements that aid with sleep, stress, gut health, and immunity. I would definitely check them out!

Restore ______.

This post is in partnership with Restore _____., a nail polish company focused on raising awareness on current social issues, especially those pertaining to women. This polish company donates a portion of their proceeds to non-profit organizations centered around these issues. Their subscription model ensures that monthly donations to multiple non-profit organizations are being made. If you’d care to learn more about this awesome company, read on. As always, all thoughts and opinions are my own. And thank you for supporting the companies that support this space.

If you could restore one thing in your life right now, what would it be?

Health.

Hope.

Peace.

Love.

Freedom.

Faith in a better tomorrow?

We’ve all been through tough times. During these moments, we experience different degrees of loss. Sometimes, it’s enough to just survive one more day. Currently, I just try to survive the news.

But what if we knew that there was a community holding us up? What if, during the tough times, there are people who have our backs? Wouldn’t that make it easier somehow? What if, instead of facing things alone, we face them united?

Restore _____. was created with that in mind. Painting nails seem like such a frivolous activity, but adding meaning and purpose behind this simple act is something we can all get behind. The concept is as follows: we paint our nails a specific color during a particular month of the year to stand in solidarity against current social issues. The founder, Natacha Cabrera, wanted to grow support while raising awareness, especially around issues that affect women. The themes include pregnancy and infant loss, sexual violence, body image, mental health, women’s history, infertility, adoption, and motherhood.

A portion of the polish proceeds goes towards funding a non-profit organization related to the theme of the month. This allows people to donate towards a cause while doing their usual shopping. The clever idea of having a monthly subscription option means that monthly donations are being made to a number of different organizations. You may want to secure your spot, however, since there are only 100 monthly boxes going out per month. If you like surprises, you can also opt for a mystery box which comes with three different nail polish colors.

As far as the paint itself, it’s amazing. First, the polish is seven free, vegan, and cruelty-free. It is also made in the USA. Lastly, it paints on very nicely. Two coats is all it takes, and the polish is quite fluid which allows an even layer. I absolutely get bothered by globby nail polish that paints on bulky and bumpy. Painting with Restore ______. is a breeze.

I, myself, chose the color for my birthday month – June. June was focused around mental health, which was also my own personal theme for the month of August. Painting nails is a way for me to force focus on one thing. It is a pause from the constant musings of my mind. Consider it a breather. It may seem strange to hear, but I set aside time specifically for this activity once a week. As in, I pencil it into my planner. It’s also one of the few ways in which I show myself care. I am not an overtly fashion-centered gal, but having neat, trimmed nails makes me feel put together even when my outfit of choice is a pair of scrubs.

I think that restoring that bit of time for myself was something I’ve struggled with my whole life. That’s the over-achiever in me. Perhaps that’s my word for the month. I am focusing on mental health, after all.

Restore self.

What about you?

FACTS ABOUT MENTAL HEALTH

1 in 5 Americans has experienced some form of mental illness.
29% of Americans say they’re embarrassed to speak to people about mental health, even to medical professionals preventing them from seeking help.
800K suicide deaths occur globally each year, with over 41,000 in the U.S. alone. It is the second leading cause of death worldwide for 15-29 year olds.
70-90% of people who seek proper treatment for mental health disorders witness a significant reduction in symptoms.

If you or someone you know is suicidal or in emotional distress, call the National Suicide Prevention Hotline:

1-800-273-TALK (8255)

For information on mental health and treatment services in your area, call the Treatment Referral Hotline:

1-877-726-4727

Intentional Living: Vitruvi

The world’s been pretty topsy-turvy. The trees outside the bedroom window have assumed their once-a-year summer blooms. Bright pinks and yellows littering our skyline, but I haven’t had the time to notice. I teeter-totter between slow-living and stress, which makes the time pass with such speed. I haven’t taken the time to stop and ask, but now I do.

“How are you?”

Are you coping like us? Is there suffering? What can I do?

During this time, I hope you are finding time to focus on wellness and mental health. I know I haven’t had as much as I would like, but I sure as heck try. It’s all we can do, anywho.

One of the things I’ve been attempting is simply breathe. Essential oils by Vitruvihelp to set the mood I need to get through one more day. Or rather, one afternoon after an especially trying work day.

I don’t have a fancy humidifier by any means. I have a plain white bulky thing that I purchased about a year and a half ago using a Nordstrom gift card which I received from my father-in-law. It was a gift for turning thirty. I think the humidifier is meant for babies. Either way, it works.

I add a dash of Vitruvi essential oil blends to get me in the right mindset. I prefer the blends because it simplifies my life. Of course, if you’d prefer you can order the essential oils separately and mix your own potion.

I love turning on the humidifier and using the SLEEP blend right before bed. Think fresh linens and soft florals. It runs until I wake in the morning. It is also a good choice during a soak in the bath, or while reading in bed. Other great evening blends are NIGHTCAP and DUSK.

In the wee hours, after I’ve had my morning coffee, I switch to the BOOST blend by Vitruvi. Notes of Juniper, Grapefruit, Bergamot and Lime really liven me up as I write a long list of things I want to get done. If you are struggling to face the day, perhaps switch out the task manager with a list of things you are grateful for.

Point is, scents have the special ability to take us to places we are fond of. There’s a blend for all your needs.

Dreaming of vacation? Try RETREAT.

Wishing you were outdoors? Reach for GROVE or PACIFIC.

Hoping to get some deep cleaning done? Turn on CLEAN SWEEP for inspiration.

I know it isn’t much. But during times like these, anything that helps us breathe easier and experience life better is absolute gold.

This post is in partnership with Vitruvi. All thoughts and opinions are my own.

Getting to Know: Michaela Puterbaugh, Founder of Starting from Within

Michaela Puterbaugh is a health and wellness coach based in Cleveland, Ohio, guiding people towards the balanced, healthy lifestyle that fits their needs. She followed her passion and opened Starting From Within, her own coaching program, in May 2019. Her emphasis on an individualized program deviates from the normally structured rigidity of other wellness programs that can sometimes suffocate the motivation needed to succeed. Health and wellness looks different for everybody. Likewise, the path getting there can also be different. Her program focuses on creating simple, everyday habits catered to your lifestyle that will promote life-long health benefits. Not only does she focus on a nourishing diet, but she also emphasizes the importance of lower stress levels, daily movement, and a good night’s sleep. Her belief in everyone’s own ability to heal themselves is what empowers so many of her clients.

I must admit that, in the year 2019, and for the majority of my life (barring 2018), when it came to choosing myself over other things, I was always the first thing to go. Between the bakery and sleep, my clinical patients and my posture, the dogs that needed sitting and my own cat, other people’s needs and my wants, the latter in all of those is what I gave up. I acknowledge that I am very bad at saying no, am very motivated by a desire to be perceived as good and successful, and am very much overwhelmed, stressed and tired at all times. I recognize now that, in much the same way that I needed help in developing my frugal muscles and honing in on the skills needed to set my finances up for future success, I also need guidance in doing the same for my own well-being.

I met Michaela online, randomly, like kindred spirits drawn to each other despite miles of separation. I loved her content at Starting From Within’s Instagram and her positive personality (good vibes welcome). I knew I had to share all the good things she is doing! I interviewed Michaela to share with you guys a little bit about what attracted me to her coaching style.

I also signed up for SFW’s health and wellness coaching program, as a gift to myself for the New Year and the New decade. Now that we’ve graduated from Certified Financial Planning services, it’s time to redirect those resources into continued learning elsewhere. If you’ve been interested in doing the same, now’s the time.

Here’s a bit about what Starting from Within has to offer.

Tell our audience a little bit about yourself.

My name is Michaela and I am originally from Canton, Ohio but now live in Cleveland with my partner Sam and our dog Arthur! I graduated from Oberlin College with a degree in Comparative Literature and Hispanic Studies but decided to follow my passion– health and wellness. I ended up enrolling in the Institute for Integrative Nutrition and received my health coaching certificate in May of 2019! Upon graduating, I started my own practice called Starting From Within where I coach people individually, lead workshops, and teach wellness programs!

What inspired you to start your health and wellness coaching business, Starting from Within?

I have always been amazed by the power of nourishing foods and healthy lifestyle habits and their impact on overall health. I do not think enough people realize that their small daily habits matter when it comes to living a healthy life and preventing disease. I want to be a support resource for anyone who is trying to eat healthier, manage stress levels, incorporate daily movement, or sleep better. I do believe that each person is entirely capable of healing themselves if given the right opportunity which is why I named my practice Starting From Within 🙂

What are the services your future clients can look forward to?

I love to work with people through an individualized approach. People all have different needs, so I try to honor that individuality and not just apply a one-size-fits-all approach. I offer one on one, bi-monthly sessions (in-person or virtual) to get to know each other, set clear goals, and break those goals down into manageable steps. I always provide resources that align with my client’s overall health vision such as recipes, books, journal prompts, grocery lists, handouts, podcasts– you name it! My mission is to help people improve their diet and lifestyle in a way that works for them.

What is your philosophy regarding health? Worded another way, what does being healthy mean to you?

To me, “being healthy” encompasses the state of our mental, physical, and social well-being. How we feel, how we think, how we move, how we eat, how we sleep, how we deal with stress, how we treat ourselves and how we treat others is a huge part of it. I think being healthy is about finding that balance between all of those things while living out our life’s purpose.

In what ways do you lead by everyday example? What are your daily health habits?

I love cooking with whole foods and creating delicious, easy plant-based meals for myself and my family. I also love exercising and try to incorporate some form of that into my days such as spinning, lifting, or running. I’ve learned that exercise for me clears my mind, gives me energy, and helps me sleep better at night. On a deeper level, I have been trying to get more in touch with my intuitive self through journaling and meditation each morning. I find that those two things are not only helpful in managing stress, but also great ways to get to know myself and my mind a little better.

On Instagram, you share numerous recipes for healthy eating. I love that your recipes are simply made and am very grateful that they hardly require a long list of ingredients. In terms of ingredients, what is your top advice when it comes to sourcing food?

Local, seasonal, and organic is ideal! Growing your own food is even better. However, not everyone can do that or is able to afford organic produce all the time. So I would recommend checking out the Clean Fifteen and Dirty Dozen lists to know which fruits and veggies are heavily sprayed with pesticides and which aren’t. I love buying produce from farmers markets because a lot of the local farmers grow their crops without pesticides even though they don’t have the organic certification.

My #1 advice for anyone is to try to eat food in its most pure form. So cooking with whole fruits and vegetables and avoiding things that have been heavily processed. With a little olive oil, salt, pepper and garlic powder you can make anything taste good!

I think that people get lost in all the fads when, in actuality, the best solution is to eat simply. I am a pretty big believer in eating what we have historically allowed our bodies to adapt to. The food industry is changing so quickly these days, and I believe that we are putting our bodies through a roller coaster ride, making it hard for our bodies to keep up with all the changes. What are your thoughts on that?

I completely agree. I think as a society we are actually really confused on what to eat, how much we should eat, when the best time to eat is, etc. Admittedly, it can get tricky since big companies and brands fund a lot of research and since food advertising is everywhere. I think that if we block out the background noise and really try to get in tune with our own bodies, the answers become a lot more clear. Each one of us has a completely unique biology, so I don’t think it is ever helpful to follow these fads or trends. By adhering to certain diets, we actually lose touch of our innate hunger and fullness cues and ignore what our bodies actually really need. This brings me to the concept of intuitive eating which involves rejecting the diet mentality and healing the relationship with food. This disconnection is an issue I see a lot in my practice and believe it is a bi-product of our diet-obsessed culture.

You probably expected this question, but what are your thoughts on the gluten-free fad? I am working with farmers preserving ancient heritage grains that are nutritionally beneficial to our bodies (freshly-milled prior to mixing). I try to adhere to traditional sourdough making processes in order to make bread more gut-friendly. I am worried that gluten substitutes will be part of the rapid changes that make up the roller coaster ride. What is your honest opinion?

I love the work that you are doing to ensure that your bread is made with quality ingredients! I really wish that our food industry was made up of more people like you who truly care about what they are offering to consumers. I personally am not gluten-free and don’t believe that everyone should be on a permanent gluten-free diet if they do not have celiac disease. The most important thing is making sure that the food we eat is made from quality ingredients. That goes for bread too. The typical bread laying on the grocery store shelves for weeks is usually loaded with preservatives, ultra-processed and yes, very inflammatory. However, so much of the gluten-free substitutes that are out there now are also super processed and made with a whole list of ingredients that aren’t any better for us. Whether you eat bread or not, make sure that whatever you are eating is made from high quality ingredients!

What are your top five staple ingredients to always have around in the kitchen?

Extra virgin olive oil
Garlic
Sprouted oatmeal
Some type of cruciferous veggie (cauliflower, broccoli, brussels sprouts, cabbage)
Japanese sweet potato

What foods are best for energizing the body? How about the mind?

Any fruit or veggie in its most whole form nourishes the body and mind at such a cellular level. Knowing where your food comes from such as your local farmers market or your own garden also adds such an energizing quality to it because it was most likely grown with love and didn’t have to travel far to get to you. The way we eat also affects how we digest foods and use them for energy. For example, when we sit at a table, un-distracted and relaxed, we are creating the perfect environment for our digestive system to do what it’s exactly supposed to do. When we feel stressed, our body feels it too and can divert the blood flow away from our digestive system. That stress affects the way we digest food and absorb certain nutrients which can lead to gas, bloating, and indigestion. So back to your question– I believe that eating in a relaxed state and eating whole fruits and vegetables is the best source of energy for our mind and body!

Do you believe in foods that nourish the soul? For example, I know that coffee is sometimes considered unhealthy. But it enriches the soul in so many ways (mine anyway!). We think of health as a part of the physical world, but can health perhaps be a part of the spiritual as well? I don’t need coffee to be productive, but it sure warms me up from the inside.

I am so with you on that! Coffee often makes me feel very jittery but I love it because I am usually drinking it with good company in a cozy spot 🙂 I absolutely believe in certain foods that nourish the soul such as a grandmas old recipe or even a favorite childhood restaurant. My biggest piece of advice on that is to be completely present and fully enjoy whatever it is that nourishes your unique soul even if it’s not the best quality or the best for you. Connecting with food in that way can seriously go a long way for someone’s health!

I know your work mostly revolves around food, but real briefly, would you care to share some thoughts on exercise? If you had to choose between healthful eating and exercising, which would you prefer?

Oh gosh I don’t think I could pick between the two! They are both necessary components in my overall vision of well-being. I love exercising and believe it is super important! As I mentioned earlier, regular exercise has been shown to improve sleep and mood, increase energy, enhance cognitive function, and so much more! There are so many different ways to exercise but the most beneficial type is the one you LOVE to do. If it is something you love doing or if it makes you feel empowered, you will stick with it.

What is your favorite detox regimen?

I don’t necessarily believe in detox regimens or juice cleanses because our body does it naturally for us. However, I do think there are ways that we can support the natural detoxification process by getting quality sleep each night, drinking lots of water, eating cruciferous veggies, and drinking green tea. I also like to start my mornings with a big glass of warm lemon water which may also support detoxification.

These days, I hear more frequently that the cause of certain symptoms (such as skin problems) is stress-related. We live in a fast-paced world. In what ways do you show self-care?

Yes I really do think stress manifests itself in so many ways in the body. It also shows up differently for different people. I think it is more important than ever to find ways to manage stress and practice them regularly. For me, I love to have a consistent meditation practice. I also like to limit my time on technology to give my mind a break. Self-care doesn’t have to be expensive or look a certain way– getting outside, breathing fresh air, exercising, laughing, playing with my dog, having meaningful relationships are all forms of self-care in my book! We shouldn’t look at self-care like it’s a luxury, instead we have to view it as something that is completely necessary to our well-being.

I love that last thought on self-care as a necessity rather than a luxury. Lastly, in honor of the New Year, out with the bad and in with the good. How do you suggest we start anew?

I think realizing that at any moment, we have the opportunity to make a change so why wait until New Years? People put a lot of pressure on New Years resolutions and if they don’t end up working (which many don’t), they view themselves as failures. Instead, I would advise picking up a small habit that is aligned with a larger vision and start today! Starting out with small steps makes a bigger goal much more attainable and likely to happen. Always remember to treat yourself with compassion, be flexible, and view it is a learning process.

Favorite books:

Intuitive Eating (to reject the diet mentality)
Deliciously Ella (a delicious, super simple plant-based cookbook)
In Defense of Food (to rethink our food industry)
A Monk’s Guide to Happiness (if you are new to meditation)
City of Girls (just a fun fiction read 🙂

This post is not sponsored by Starting from Within. All recommendations are truly from the heart and from experience. I have signed up with SFW’s health and wellness coaching program myself, in an effort to focus more on a balanced and healthy lifestyle. If you wish to look into what she can offer you for the new decade, set up a free 30-minute consultation here.