Wellness on a Shoestring Budget


Admittedly, this is the short and sweet antidote to a much larger issue. This is article is intended to get your attention in order to focus on what is very important and is often postponed rather than made a priority during our lives. These practices are free:

Rest, Reflect and Rejuvenate – This is a simple ingredient in life. Have fun; sleep more, listen to music, spend more time outside, etc…. What do you enjoy? What do you that you love?  Think about those things that  rejuvenate you and make them an important part of your life.

Breathe. Emotions are intimately connected to breathing. Practice intentional deep breathing. If you concentrate on breathing, you bring yourself into your body and the here and now. It breaks up you thought patterns and creates an awareness of your self. It is also a great distraction so that we don’t dwell on problem solving or thoughts that are not as useful.

Move Your Body. There are many physical as well as emotional benefits of being active and moving your body. You sleep better. Your brain gets more oxygen and energy. You will release natural stress fighting endorphins. If you let muscles and joints stop moving, over time the overall body loses the ability to move. Our bodies were designed to move.

Choose Greens. Adding more vegetables to your diet. Fruits and vegetables give cells what they need chemically so that they can function optimally. Vegetables and fruits are loaded with vitamins, minerals, fiber, and antioxidants, which have been shown to protect against chronic diseases such as heart disease and cancer. They are also low in calories, making them a great choice for weight management.

Drink Water. Water helps rid the body of waste. Every part of the body’s processes… such as thinking, nerve function, blood circulation, digestion, motion and elimination, requires water in order to function properly.

De-clutter. Free your space and get rid of physical, mental and emotional clutter. How many things do you hold onto that are not truly helpful or important? Notice what that excess “stuff” is in your life. The truth is we sometimes hang on to things that will never serve us.

“Clutter means anything that stands between you and the vision you have for your best life — it’s so much more than just the stuff.”  Peter Walsh

De-stress. Be in the here and now. First, we have to catch ourselves ruminating about things that have already happened or catastrophizing about what hasn’t happened yet. Notice what is here. What are the sensations that are present? Is the temperature of the air? Notice the sensation of breath as you inhale and exhale. The more we practice coming back to the present, the less anxiety we feel.

Connect with others. Humans are social animals. We crave feeling supported, valued and connected. Studies indicate that “social capital” is one of the biggest predictors for health, happiness, and longevity.

Use Guided imagery. Close your eyes and remember your most peaceful or happy experience. You might also imagine an experience that takes you to a place of relaxation and contentment. For many it is a beach or meadow. It could be a bustling city and walking and hearing seeing and feeling this sights and sounds.

Take charge of your health and wellbeing. You are your #1 caregiver. You have been given this body and this life to “care” for. After all, you know your body better than anyone else. Listen to your body’s signals. The act of taking charge of your own health ensures that you get the best care.

Take Care,



“Life is a choice. It is YOUR life. Choose consciously, choose wisely, choose honestly. Choose happiness.” Bronnie Ware

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