Category: Family Life

Family Life, Food Science, HEART Method

Your Genes Aren’t the Whole Story: How Your Home Shapes Heart Health

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February is American Heart Month, so this month, we’re talking all about your genes, your heart, and your home.

Heart disease is the number one cause of death in America. One person dies from heart disease every 34 seconds. Not days. Not hours. SECONDS.

If heart disease runs in your family, you may wonder how that affects you. Research shows that your cardiovascular disease (CVD) risk increases by about 75% if your dad had premature CVD, about 60% if your mom did, and about 40% if your sibling did. (“Premature” means that it developed before age 55 in men and before age 65 in women.)

That information can feel heavy, but within the Whole Home Living approach, it’s actually empowering.

Empowered Nutrition: Turn Awareness Into Daily Choice

Empowered Nutrition— that’s the “E” in my H.E.A.R.T Method — isn’t about restriction. It’s about understanding what your body and your family need, and using that knowledge to make steady, sustainable choices.

When you know your family history, food stops being a guessing game. You begin to see meals as opportunities to:

  • support healthy cholesterol levels
  • stabilize blood sugar levels
  • reduce chronic inflammation
  • nourish heart health over time

Even small shifts (think: more fiber-rich foods, fewer ultra-processed staples, simple swaps at breakfast or dinner) become meaningful acts of care. Empowered Nutrition allows you to work with your biology instead of feeling at the mercy of it.

Transform Your Home: When Your Home Environment Becomes Medicine

Genes matter, but your environment often speaks louder. What’s stocked in your pantry, how often you sit down for meals, and whether movement fits naturally into your day all influence heart health over time.

Families share more than DNA. We share pantries, dinner tables, schedules, stress patterns, and routines. If meals are consistently high in sugar or heavily processed foods, or if movement and rest are squeezed out by busyness, those patterns quietly shape heart health for everyone in the household.

Transforming your home doesn’t mean overhauling everything at once. It means creating systems that gently guide better choices:

  • stocking foods that make healthy meals easier
  • building rhythms that include movement and rest
  • designing routines that support consistency instead of chaos

Over time, your home itself becomes a form of prevention—a space that supports heart health without constant effort or willpower. (That’s why the T in H.E.A.R.T is so important.)

What This Looks Like in Real Life

Whole Home Living isn’t about drastic change, but it is about building systems that support your family naturally.

In real life, that might look like:

  • Stocking your pantry so fiber-rich, heart-supportive foods are the default
  • Repeating simple, nourishing breakfasts to reduce decision fatigue
  • Planning family dinners that feel comforting and supportive
  • Building gentle movement into daily rhythms—walks, stretch breaks, or active chores
  • Creating routines that make rest and stress management part of everyday life

These aren’t “health rules.” They’re quiet systems that make caring for your heart easier … day after day.

The Whole Home Living Perspective

Your family history is information—not a sentence.

When Empowered Nutrition and Transform Your Home work together, you gain something powerful: the ability to shape a living environment that supports heart health for every generation under your roof.

Not through fear.
Not through perfection.

But through intentional systems, shared habits, and a home designed to quietly support the life you want to live.

Listen to the Whole Home Living Podcast

This is exactly the kind of topic we unpack on The Whole Home Living Podcast—how food, routines, and environment shape our health far more than we realize.

➡️ Tune in for practical, research-grounded ways to make healthy living feel doable and sustainable.

Family Life, Holidays

From Candy to Soul Cakes: Reclaiming the Spirit of Halloween

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Before candy … there were soul cakes.

Before Halloween became orange plastic buckets and sugar highs, it was a sacred and soulful time — a night to honor ancestors, connect with community, and celebrate the turn of the season.

Long before fun-sized candy bars, families baked Soul Cakes — small, spiced cakes shared on All Souls’ Day (November 2). Children and the poor would go “souling,” singing prayers for the dead in exchange for these cakes, each bite symbolizing a blessing for a departed soul.

It was a gesture of remembrance, gratitude, and generosity — simple, heartfelt, and deeply human.

While the tradition dates back to the Middle Ages, the idea isn’t lost. Even Sting sings a song about it:

The Candy Shift

Unfortunately, you don’t see too many kids out “souling” anymore.

Today’s Halloween traditions look very different. The shelves are lined with candies that glow brighter than pumpkins — full of high-fructose corn syrup, Red 40, Yellow 5, and Blue 1. (Not to mention the gory and risque costumes that depart from the original meaning behind the day… but that’s a rant for another day.)

Research has shown that these dyes can trigger hyperactivity, mood changes, and attention issues in some children. And the sugar crash? That’s your body’s way of saying “too much, too fast.”

WHL Mindset Shift: The goal isn’t to cancel candy — it’s to create balance and awareness. By bringing back old-world traditions like baking, storytelling, and nature walks, we’re not taking away fun — we’re adding meaning.

How to Bake Traditional Soul Cakes (with Plant-Based Swaps)

A cross between a biscuit and a scone, Soul Cakes are warm with spice, lightly sweet, and perfect with tea. In medieval times, they were marked with a cross and offered as a symbol of remembrance.

Soul Cakes

Soul cakes were small, spiced baked goods historically given to the poor on All Souls' Day in exchange for prayers for the dead. The tradition was a precursor to modern trick-or-treating, where poor or costumed people would go door-to-door and receive a soul cake for their prayers. 
Print Recipe Pin Recipe
Course Dessert

Equipment

  • Baking tray
  • Parchment paper
  • Hand mixer

Ingredients
  

  • ¾ cup butter (1.5 sticks) (or vegan butter)
  • ¾ cup organic cane sugar  (or coconut sugar)
  • 3 egg yolks  (or 3 tbsp aquafaba for vegan swap)
  • 3½ cup all-purpose flour  (sub half with whole wheat pastry flour for a heartier texture)
  • 2 teaspoon pumpkin pie spice (or 1½ tsp cinnamon, ¼ tsp nutmeg, ¼ tsp allspice)
  • ½ cup currants  (or raisins, dried cranberries, or chopped figs)
  • 2 tablespoon 2–3 tbsp milk  (or almond or oat milk for vegan)

Instructions
 

  • Preheat oven to 375°F (190°C).
  • Line a baking sheet with parchment paper.
  • Cream butter and sugar until light and fluffy.
  • Add egg yolks (or aquafaba), mixing well.
  • Sift flour and spices into a separate bowl, then combine with the butter mixture.
  • Stir in currants and just enough milk to form a soft, rollable dough.
  • Roll out to about ¼ inch thick and cut with a round biscuit cutter. Mark a small cross on each cake (traditionally symbolizing blessings and remembrance).
  • Bake 10–15 minutes, until lightly golden. Cool on a rack and store in an airtight tin for up to 5 days.
  •  Optional glaze: Mix 2 tbsp maple syrup with 1 tsp orange zest and brush over warm cakes for a gentle sheen.

Notes

You can customize this as needed. Swap out the fruit, try dried blueberries, or experiment with different citrus zest.
Keyword dessert, soul cakes

Coach’s Note: When you bake with your kids, they learn that “treats” can be made with real ingredients — and love. You’re teaching food mindfulness without a lecture.

Beyond Candy: Reclaiming Halloween Traditions

If you’re craving a calmer, more meaningful Halloween, try weaving in traditions that ground your family in presence, creativity, and connection.

1. Pumpkin Decorating Night

Skip the sugar rush and spend an evening carving, painting, or decorating pumpkins together. Use natural paints, twine, dried leaves, and herbs for an eco-friendly twist. Put on some fall music or an audiobook and make it a cozy annual ritual.

2. Twilight Nature Walk

Take a family walk as dusk falls — listen to the crunch of leaves, spot the changing colors, and share what you’re grateful for this season. You can even carry small lanterns or flashlights for kids and call it a “Lantern Walk.”

3. Stories by the Fire

Gather around a backyard fire pit or candlelit table, sip apple cider, and read ghost stories or family legends out loud. It doesn’t have to be spooky — it can be sacred. Tell stories about grandparents, ancestors, or even family pets who’ve passed.

4. The Switch Witch

Let your kids trade in some of their trick-or-treat candy for a small toy, craft kit, or book. This keeps the excitement alive while helping them practice balance and moderation. (We’ve done this for 5 years now, and the kids love it!)

A Return to Meaning

This Halloween, maybe it’s not about banning candy — but about balancing it with connection.

Bake a batch of Soul Cakes. Take a walk under the autumn moon. Tell stories, laugh, and remember the ones who came before you.

Because when we slow down, light a candle, and gather together — that’s when the real magic of Halloween comes alive.

🍂 From our Whole Home to yours — Happy All Hallows’ Eve.

person holding lighted sparkler
12 Habits for a Healthier, Happier You, Family Life, Food Science, Goal Setting, Home

12 Habits to Make 2024 Healthier and Happier

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As we usher in the new year, many of us are eager to embrace positive changes that will contribute to a healthier and happier life. While setting ambitious goals is common, the key lies in cultivating sustainable habits that can be seamlessly integrated into our daily routines.

In this blog, we’ll explore 12 habits that can help you make 2024 your healthiest and happiest year yet.

Throughout the year, we’ll do a deep dive into each habit. Each month, we will focus in one on habit, provide you with printables, guides, and in-depth tips to really reach your goals.

12 Habits to Adopt This Year

Prioritize Sleep

Quality sleep is essential for physical and mental well-being. Create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool. Establish a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. Consider developing a calming bedtime routine, such as reading a book or practicing relaxation techniques, to signal to your body that it’s time to wind down.

Eat More Plants

Introduce more plant-based foods into your diet to reap the benefits of a plant-centric lifestyle. Aim to include a variety of fruits, vegetables, legumes, whole grains, nuts, and seeds in your meals. Plant-based diets have been associated with numerous health benefits, including improved heart health, weight management, and increased energy levels. Consider incorporating “Meatless Mondays” or dedicating specific meals to plant-based options, gradually expanding your plant-based repertoire for a more sustainable and health-conscious approach to eating. Experiment with colorful and flavorful plant-based recipes to discover the delicious possibilities that come with a diet rich in fruits and vegetables. Not only does this habit contribute to your well-being, but it also supports environmental sustainability by reducing your carbon footprint.

Resources to help:

It’s also important how you eat.

Move away from restrictive diets and embrace mindful eating. Pay attention to your body’s hunger and fullness signals. Eat slowly, savoring each bite, and be present during meals. Choose a variety of nutrient-dense foods, including fruits, vegetables, lean proteins, and whole grains. Avoid distractions like screens while eating to fully appreciate and enjoy your food.

Stay Hydrated

Water is crucial for bodily functions, so make hydration a priority. Carry a reusable water bottle and sip throughout the day. Consider infusing your water with fruits or herbs for added flavor. Pay attention to your body’s signals for thirst, and aim to drink at least eight glasses (64 ounces) of water daily.

Ditch any processed drinks like soda, and choose herbal teas, water, fresh juice, kombucha, or coconut water.

Regular Exercise

Find physical activities that bring you joy. Whether it’s going for a run, attending a fitness class, or practicing yoga, make exercise a regular part of your routine. The American Heart Assocation suggests that you aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, combined with strength training exercises at least twice a week.

Reminder: always clear new exercise plans with your provider.

Detox from Everything that Harms You

It could be screens, it could be toxic household cleaners, it could be food additives, or it could be drama.

Detox from what ails ya! Stress wreaks havoc on your body, and so do toxic chemicals. This also means detoxing from screens. Allocate time to unplug from screens. Establish specific periods during the day when you’ll put away electronic devices, especially before bedtime. Use this time for other activities like reading a book, spending time with loved ones, or enjoying the outdoors. Consider turning off non-essential notifications to reduce digital distractions.

Cultivate Gratitude

Start or end your day by reflecting on things you’re grateful for. Keep a gratitude journal to jot down positive experiences, no matter how small. Cultivating gratitude can shift your focus from what’s lacking to what you have, fostering a more positive mindset.

Connect with Nature

Spend time outdoors to recharge and reconnect with nature. Whether it’s a leisurely walk, a hike, or a picnic in the park, being in natural surroundings has numerous mental and physical health benefits. Aim for at least 20-30 minutes of outdoor time each day.

Practice Mindfulness

Incorporate mindfulness practices into your daily routine to manage stress and improve overall well-being. This can include meditation, deep breathing exercises, or mindful walking. Find a method that resonates with you and commit to practicing it regularly, even if only for a few minutes each day.

Listening to music can also help reduce stress.

Build Strong Relationships

Nurture meaningful connections with friends and family. Schedule regular time to connect, whether it’s through phone calls, video chats, or in-person meetings. Building a strong support network can provide emotional resilience and a sense of belonging.

Learn Something New

Challenge your mind by acquiring new skills or exploring hobbies. This could be learning a new language, taking up a musical instrument, or trying your hand at a creative pursuit. Continuous learning stimulates the brain, fosters creativity, and enhances overall cognitive function.

Set Realistic Goals

Establish clear and achievable goals for yourself. Break down larger objectives into smaller, manageable tasks. Celebrate your progress along the way, reinforcing a positive mindset and motivation to keep moving forward.

Resources to help set your goals:

Prioritize Self-Care

Make self-care a non-negotiable part of your routine. This can include activities that rejuvenate your mind and body, such as taking a warm bath, practicing meditation, reading a book, or spending time in nature. Schedule regular self-care moments to ensure you prioritize your well-being amidst life’s demands.

Make 2024 YOUR Year

Incorporating these habits into your daily life requires commitment and consistency. Remember that small, positive changes can lead to significant improvements in your overall health and happiness. As you embark on this journey in 2024, be patient with yourself, and celebrate the progress you make along the way. Here’s to a year filled with well-being, joy, and personal growth!

Want accountability and monthly inspiration delivered to in your inbox? Join the virtual challenge here.

Family Life

Crafting Healthier School Lunches for Kids: A Guide to Organic and Natural Choices

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As parents, ensuring our children’s health is a top priority, and that starts with the meals we pack for school. Nourishing their bodies and minds with balanced, nutrient-rich lunches is key. By incorporating organic and natural foods, we can provide them with the best possible start.

Here are 10 effective strategies, including the oh-so-fun bento box, for creating healthier school lunches that prioritize organic and natural options.

1. Whole Grains for Sustained Energy

Opt for whole grain bread, pasta, and wraps when assembling sandwiches or wraps. These choices offer essential fiber, vitamins, and minerals, promoting steady energy levels throughout the day. Avoid any bread or wraps that contain corn syrup.

2. Lean Proteins for Growth and Focus

Integrate lean proteins like organic turkey, chicken, beans, or tofu into your child’s lunch. Protein supports muscle development, bolsters the immune system, and enhances concentration.

A note on deli meat: skip all deli meat that contains nitrates. (Nitrates can increase your risk of cancer and can cause issues during pregnancy. Read more here about the dangers of nitrates).

If possible, roast your own chicken and slice that for sandwiches. If not, choose turkey and chicken that do not contain caramel color.

Another protein-packed favorite: chickpea salad — a yummy take on tuna salad. This is our favorite recipe from Love & Lemons.

3. Vibrant Vegetables for Vital Nutrients

Include a spectrum of colorful organic vegetables in your child’s lunch. Think carrots, bell peppers, cucumber slices, and cherry tomatoes. These options are rich in vital vitamins and minerals.

Many kids love to dip their veggies, so include hummus, ranch, tahini, tzatziki, or other dips that your child loves.

Tip: Review the Dirty Dozen and Clean 15 before shopping!

4. Nurturing with Nature’s Sweets

Pack an assortment of organic fruits—apples, berries, and grapes—as a delightful and nutritious treat. Fruits provide antioxidants and natural sugars for quick energy. Dates are another yummy and sweet dessert.

Tip: stuff dates with almond butter (or sunflower butter if your school is nut-free) and top with a sprinkle of coarse sea salt.

5. Choosing Natural Nut Butters

Opt for natural nut butters over sugary spreads for sandwiches. Peanut, almond, or cashew butter offers wholesome fats and protein minus the excess sugars found in many commercial spreads. Avoid any brand that contains palm oil (it’s not good for the environment), sugar, corn syrup, or any other additives.

6. Calcium-Rich Cheese Selections

Select organic cheese slices or cubes to supply calcium and protein. Cheese is a satisfying addition that kids love, benefiting their bone health.

7. Homemade Snacks: Your Way

Craft your own organic snacks like trail mix with nuts, seeds, and dried fruits. Alternatively, create whole grain crackers paired with cheese. Homemade snacks give you control over ingredients, avoiding unnecessary additives.

8. Hydration: The Purest Choice

Provide a reusable water bottle filled with filtered water to keep your child hydrated. Swap out sugary drinks for plain water—it’s a simple and impactful change. If it’s really hot, coconut water is another good option.

9. Prioritizing Whole Over Processed

Replace packaged snacks with whole, natural options. Instead of traditional chips, offer organic popcorn or veggie sticks with hummus for a satisfying crunch. For a nice treat, find chips that are made with avocado oil.

These are a few good brands:

10. The Bento Box Advantage

Leverage the versatility of bento boxes for a diverse lunch. These multi-compartment containers allow you to include a variety of healthful options—fruits, veggies, proteins, and whole grains—all in one appealing package.

Supplies:

  • Choose fun colors or stick with a traditional stainless steel option. [where to buy]
  • Use fun shape cutters to create adorable shapes out of cheese, fruits, veggies, and sandwiches. [where to buy]

Get more inspiration here:

Bonus Tips for Reading Labels:

  • Avoid Added Sugars: Check the ingredients list for hidden sugars under various names like high fructose corn syrup, cane sugar, or fruit juice concentrate.
  • Avoid Artificial Sweeteners
  • Steer Clear of Artificial Dyes: Look out for terms like “Red 40” or “Yellow 5” on the ingredient list. “Caramel color” is another no-go. Opt for foods with natural coloring sources instead.

Elevate Lunchtime Excitement: Must-Have Products for Kid-Friendly School Lunches

Transforming ordinary school lunches into exciting culinary adventures is a breeze with the right tools and products. From bento boxes that turn lunch into a creative masterpiece to playful utensils and innovative containers, here’s a curated list of products that will make your kids look forward to every lunch break.

  • Bento Boxes: Multi-compartment containers for creative presentation.
  • Food Picks and Skewers: Add a playful touch to fruits, veggies, and cheese.
  • Silicone Cupcake Liners: Great for portioning snacks and preventing mixing.
  • Mini Cookie Cutters: Transform sandwiches, cheese, and fruits into fun shapes.
  • Reusable Food Pouches: Fill with yogurt, smoothies, or homemade sauces.
  • Colorful Reusable Straws: Make drinking water more engaging.
  • Thermos Containers: Keep soups, stews, and pasta warm for lunch.
  • Stainless Steel Food Containers: Ideal for keeping food fresh and preventing leaks.
  • Character-themed Lunch Bags: Featuring favorite cartoons or superheroes.
  • Mini Dip Containers: Perfect for including dips like hummus or nut butter.
  • Freeze Packs with Animal Shapes: Keep lunches cool while adding a playful touch.
  • Snack Stacking Containers: Keep various snacks separate and organized.
  • Healthy Sticker Rewards: Encourage healthy eating with colorful stickers.
  • DIY Trail Mix Bar: Let kids create their own custom mixes at home.

Remember, these products can add an extra element of excitement to your kids’ school lunches and make mealtime more enjoyable for them.

Nurturing Lifelong Well-being

By infusing organic and natural foods into your children’s school lunches, you’re equipping them with both nutrition and the foundation for healthy habits. These 10 strategies, coupled with label reading tips, offer the tools to create lunches that are not only nourishing but also enjoyable. Remember, every small change contributes to your child’s overall health and growth.

mother and daughter preparing avocado toast
Family Life

How to Help Kids Understand the Importance of Eating Healthy

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Teaching children about the significance of healthy eating habits is essential for their physical and mental well-being. By instilling healthy eating habits early on, parents can help their children develop a positive relationship with food and make informed choices about what they eat.

Here are some ways to make healthy eating a part of your child’s daily routine.

Involve Kids in Meal Planning and Preparation Process

One of the most effective ways to teach kids about healthy eating is by involving them in the meal planning and preparation process. Take your children grocery shopping with you and encourage them to choose healthy options for their meals. You can also let them choose a healthy recipe to make for dinner.

Explain the Benefits of Different Foods

It’s important to explain to children the benefits of eating different types of foods. For example, explain that fruits and vegetables are packed with vitamins and minerals that can help keep their bodies healthy and strong. Use fun and creative ways to explain this to children, such as talking about how eating carrots can help improve their eyesight.

Lead by Example

Children learn by watching their parents, so it’s essential to lead by example. When kids see their parents making healthy choices and enjoying nutritious foods, they are more likely to follow suit. Ensure that your children see you eating a balanced diet that includes a variety of healthy foods.

Make Healthy Eating Fun

Parents can make healthy eating fun by incorporating games and activities into mealtime. Create a “rainbow plate” challenge where kids try to eat foods of different colors. You can also make fun shapes with fruits and vegetables to make the meal more appealing to children.

Helping children understand the importance of healthy eating habits is essential for their long-term health and well-being. By involving them in the meal planning process, explaining the benefits of healthy foods, leading by example, and making healthy eating fun, parents can set their children up for a lifetime of healthy habits. Encourage your children to make healthy choices and make it a family affair.

woman and child playing on green grass field near mountain
Family Life

Strengthening the Bonds: How Family Bonding Benefits Your Mental and Physical Health

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As an Amazon Associate, we may earn a small commission from qualifying purchases at no additional cost to you. We promise to only recommend products we use and love.

In our fast-paced modern world, it can be challenging to find time to connect with our families. However, it is important to prioritize family bonding time, as it can have numerous benefits for our mental and physical health.

In this blog post, we will explore some of the reasons why family bonding is good for your health.

Family bonding:

Reduces Stress

Spending time with family can help reduce stress levels. It provides a sense of comfort, support, and security that can help us cope with the challenges of everyday life. Family bonding activities such as game nights, movie nights, and outdoor activities can be fun ways to de-stress and connect with our loved ones.

Even just the physical affection — a hug or a kiss — can reduce cortisol levels. This is especially true if your kids’ love language is physical touch.

Improves Mental Health

Family bonding time can also improve our mental health. It provides an opportunity for us to share our thoughts and feelings with those closest to us. This can help reduce feelings of loneliness, anxiety, and depression. In addition, studies have shown that children who have strong family bonds are less likely to develop behavioral or mental health issues later in life.

Promotes Physical Health

Family bonding time can also promote physical health. Activities such as hiking, biking, or playing sports can be fun ways to get active and promote physical fitness. My youngest son runs one 5K race with me each month. We’re part of a Race the Region challenge where we complete one race per month throughout the entire year. We did it in 2022 and happily signed up for this year.

Additionally, studies have shown that people who have strong social connections are less likely to develop chronic diseases such as heart disease and diabetes.

Strengthens Relationships

Spending time with family can strengthen our relationships with each other. It provides an opportunity to build trust, communication, and understanding. This can help us work through conflicts and develop stronger bonds with our loved ones.

Boosts Self-Esteem

Family bonding time can also boost our self-esteem. It provides an opportunity for us to receive validation, support, and encouragement from those closest to us. This can help us feel more confident and empowered in our daily lives.

In conclusion, family bonding time is good for our health in numerous ways. It can reduce stress, improve mental and physical health, promote strong relationships, and boost self-esteem. So, make sure to prioritize family time in your busy schedule and enjoy the benefits that come with it.

10 Wholesome Family Activities

Spending time together as a family is important for building strong relationships and creating lasting memories. Here are some wholesome family activities that you can do together:

  1. Game night – Gather the family and choose some fun games to play, such as board games, card games, or video games. Our kiddos love Trivial Pursuit For Kids.
  2. Movie night – Choose a family-friendly movie and have a movie night complete with snacks and blankets.
  3. Outdoor activities – Go for a hike, bike ride, or nature walk. Explore a park, beach, or local landmark.
  4. Cook or bake together – Choose a recipe and cook or bake together as a family. Everyone can have a role, from measuring ingredients to stirring the pot.
  5. Arts and crafts – Get creative with an arts and crafts project. Paint, draw, or create something together.
  6. Volunteer as a family – Find a local charity or organization and volunteer together. This is a great way to give back to your community and teach your children about the importance of helping others.
  7. Family sports – Play a game of basketball, soccer, or another sport together. This is a great way to get active and have fun as a family.
  8. Family road trip – Take a road trip and explore new places together. This can be a fun adventure and a great way to bond as a family.
  9. Plan a family vacation – Plan a vacation together as a family. This can be a great way to create lasting memories and explore new places.
  10. Family game or puzzle – Work on a puzzle or play a board game together as a family. This is a great way to spend time together and have fun. The new infinity puzzles are on my bucket list… but they do look rather intense!

How do you spend time together as a family?

Whether you have a big family or a small one, there are plenty of activities that you can do together. From outdoor adventures to arts and crafts, there are many options that can cater to everyone’s interests. By making time for family bonding, you are investing in the health and happiness of your family.

So, gather your family and plan an activity that everyone will enjoy. It doesn’t have to be complicated or expensive; the most important thing is spending time together and creating memories that will last a lifetime.

Comment below! We’d love to hear from you!

woman sitting in front of macbook
Blue Zone Living, Family Life

10 Ways to Manage Stress Levels

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Stress management isn’t optional. Chronic stress is a thief of joy… and a thief of your well-being. Unmanaged stress can contribute to many health conditions, including (and definitely not limited to) anxiety, depression, heart disease, headaches, strokes, digestive issues, and more. High stress levels can also weaken your immune system.

There are numerous studies connecting unmanaged stress to a myriad of mental and physical issues, but we all know the truth: being stressed out feels terrible.

The good news is that there are many ways to help reduce your stress levels. Let’s take a look at 10 of the best strategies.

1. Exercise

Exercise is one of the best gifts you can give yourself. Exercise:

Exercise also reduces levels of cortisol — your stress hormone. The American Heart Association recommends that all healthy adults exercise at least 150 minutes per week.

Always talk to your healthcare provider prior to embarking on a new exercise regimen.

2. Practice deep breathing

Deep breathing is a simple yet effective technique to reduce stress and calm the mind. When we are stressed, our breathing becomes shallow and rapid, which can increase feelings of anxiety and tension. By taking deep breaths, we can slow down our breathing and activate the parasympathetic nervous system, which is responsible for calming the body and reducing stress. Deep breathing helps to increase the oxygen levels in our blood, which in turn promotes relaxation and reduces tension in the body. This technique can be practiced anywhere and anytime, making it a convenient and powerful tool to combat stress and anxiety. By incorporating deep breathing into our daily routine, we can manage stress more effectively and improve our overall well-being.

Try square breathing:

  1. Find a quiet and comfortable place to sit or lie down.
  2. Take a deep breath in through your nose and hold it for a count of four.
  3. Slowly exhale through your mouth for a count of four.
  4. Hold your breath for another count of four.
  5. Repeat this process for four rounds, completing a full square with your breaths (inhale, hold, exhale, hold).
  6. Focus your attention on your breath and try to keep your inhalation and exhalation even and steady.
  7. Gradually increase the duration of each count, starting with four and working your way up to six or eight.
  8. Practice square breathing for a few minutes each day, or whenever you feel stressed or anxious.

By following these steps, you can use square breathing as a simple and effective way to calm your mind and reduce stress levels.

3. Eat nutrient-dense meals

Eating a healthy and balanced diet can help to reduce stress and improve our overall well-being. When we consume foods that are rich in nutrients, such as fruits, vegetables, whole grains, and lean protein, our bodies receive the fuel they need to function optimally. This can help to regulate our hormones and neurotransmitters, which play a crucial role in regulating our mood and reducing stress.

Additionally, unhealthy foods that are high in sugar, fat, and processed ingredients can cause inflammation in the body, which has been linked to increased stress levels. By prioritizing healthy eating habits, we can improve our physical and mental health, and reduce our risk of chronic illnesses.

4. Practice good sleep hygiene

Sleep is an essential component of our physical and mental health, and it plays a critical role in reducing stress levels. During sleep, our bodies repair and regenerate, and our brain processes the events and emotions of the day. Getting enough sleep can help to regulate our hormones and neurotransmitters, which are responsible for managing stress and anxiety.

When we don’t get enough sleep, our stress hormone levels increase, leading to feelings of tension and anxiety. On the other hand, when we get enough sleep, our body and mind are better equipped to handle stress and manage our emotions. A good night’s sleep can leave us feeling refreshed, rejuvenated, and better able to face the challenges of the day. Therefore, prioritizing quality sleep is an important step towards reducing stress and improving our overall well-being.

Get a better night of sleep with these sleep hygiene tips:

  1. Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
  2. Create a bedtime routine: Develop a relaxing routine to wind down before bed, such as taking a warm bath, reading a book, or listening to calming music.
  3. Make your sleep environment comfortable: Ensure your bedroom is dark, quiet, and at a comfortable temperature to create an optimal sleeping environment.
  4. Limit caffeine and alcohol consumption: Avoid consuming caffeine and alcohol, particularly in the evening, as they can disrupt sleep.
  5. Avoid electronic devices before bedtime: The blue light emitted by electronic devices can interfere with our sleep, so it is best to avoid them at least an hour before bed.
  6. Exercise regularly: Regular exercise can improve the quality of sleep, but try to finish your workout at least two to three hours before bedtime.
  7. Manage stress levels: Practice relaxation techniques such as meditation or deep breathing to manage stress and anxiety.
  8. Limit naps: While naps can be helpful, it’s best to limit them to 20-30 minutes and avoid napping too close to bedtime.

5. Rethink Your Schedule

Modern life is so busy, and sometimes we just need to slow down and chill out. Look at your life and find small ways you can do that. For example:

  • Set your watch 5 to 10 minutes ahead. That way you’ll get places a little early and avoid the stress of being late.
  • When you’re driving on the highway, switch to the slow lane so you can avoid road rage.
  • Break down big jobs into smaller ones. For example, don’t try to answer all 100 emails if you don’t have to — just answer a few of them.

6. Prioritize a Hobby

Engaging in a hobby can be an effective way to reduce stress and promote relaxation. Hobbies allow us to take a break from our daily responsibilities and engage in activities that we enjoy, providing an opportunity to reduce tension, improve mood, and increase feelings of well-being.

Not sure where to start? Here are some great stress-busting hobbies:

  • Reading: Reading can be a great way to unwind and escape from the stress of daily life.
  • Painting: Painting or drawing can be a relaxing way to express creativity and unwind.
  • Yoga: Yoga combines physical exercise with deep breathing and meditation, making it a great way to reduce stress and improve relaxation.
  • Gardening: Gardening can be a calming and grounding hobby that allows you to connect with nature and enjoy the benefits of fresh air and exercise.
  • Knitting or crocheting: Knitting or crocheting can be a meditative hobby that helps to reduce stress and promote relaxation. There are many kits available so you can learn a new skill at any age.
  • Cooking or baking: Cooking or baking can be a creative and enjoyable way to relax and unwind.
  • Playing an instrument: Playing an instrument can be a soothing and meditative hobby that allows you to express yourself and reduce stress.
  • Hiking or walking: Hiking or walking in nature can be a great way to reduce stress and improve mental health.
  • Photography: Photography can be a creative and mindful hobby that allows you to explore and appreciate the beauty of the world around you.
  • Journaling: Writing in a journal can be a therapeutic way to express your thoughts and feelings and reduce stress. My kids and I share these journals: we write thoughts and pass them back and forth to each other every day.

7. Remove Triggers

To remove stress triggers from your life, start by identifying the sources of stress in your life and making a plan to eliminate or reduce them. This may involve setting boundaries, delegating tasks, or prioritizing self-care activities that promote relaxation and well-being.

8. Talk About It!

Talking about stress can help to relieve stress by allowing us to express our feelings and concerns, gain perspective, and receive support and guidance from others. Verbalizing our stressors can also help us to process and make sense of them, reducing their impact on our mental and emotional well-being.

You might consider talking to:

  • Your friends
  • Family
  • A therapist or trusted counselor
  • A spiritual advisor
  • A parish priest

9. Consider Adaptogens

Adaptogens are natural substances that can help the body adapt to stress, reduce anxiety, and improve overall well-being. They work by regulating the body’s stress response system, promoting balance and resilience in the face of physical, emotional, and environmental stressors.

Here are some common adaptogens:

  • Ashwagandha: A popular herb in Ayurvedic medicine, ashwagandha is used to reduce stress and anxiety, boost energy, and improve overall well-being.
  • Rhodiola: Rhodiola is a herb commonly used in traditional Chinese medicine to reduce stress, improve mental performance, and increase energy.
  • Ginseng: Ginseng is a root often used in traditional Chinese medicine to reduce stress, improve cognitive function, and boost energy levels.
  • Holy Basil: Holy basil, or tulsi, is an adaptogenic herb used to reduce stress, improve immune function, and promote overall health and wellness. I love holy basil, and I take this HerbPharm tincture daily, but you can also find it in a tea form as well.
  • Maca: Maca is a root vegetable often used as an adaptogen to reduce stress, increase energy, and improve sexual function.
  • Licorice root: Licorice root is an adaptogenic herb often used to reduce stress and inflammation, and support adrenal health.
  • Eleuthero: Eleuthero, also known as Siberian ginseng, is an adaptogenic herb commonly used to reduce stress, improve cognitive function, and increase energy levels.

These are just a few examples of adaptogenic herbs and roots that can be used to help the body adapt to stress and improve overall well-being. It’s important to consult with a healthcare professional before taking any new supplements, as they may interact with medications or have side effects.

10. Make Your Environment More Relaxing

There are many ways to make your room more relaxing. Here are some ideas:

  1. Declutter: Removing excess clutter and organizing your space can help create a more peaceful and calming environment.
  2. Add plants: Adding some greenery to your room can help purify the air and promote a sense of calm.
  3. Use soft lighting: Using soft and warm lighting can create a relaxing ambiance in your room.
  4. Incorporate calming scents: Aromatherapy can be a powerful tool for reducing stress and promoting relaxation. Use a diffuser or candles with calming scents like lavender or chamomile.
  5. Invest in comfortable bedding: A comfortable and cozy bed can help promote restful sleep and reduce stress.
  6. Use calming colors: Choosing calming and soothing colors like blues, greens, and earth tones can help promote relaxation.
  7. Play calming music: Playing calming music can help reduce stress and promote relaxation.
  8. Create a space for relaxation: Set aside a space in your room specifically for relaxation, such as a comfortable chair or meditation cushion.

Remember, everyone’s preferences for a relaxing space are different, so experiment with different strategies to find what works best for you. The key is to create a space that feels comfortable, calming, and promotes relaxation.

Family Life, Hygge

Hygge 101

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What is hygge (pronounced hoo-ga) and why is it so important? Those are the two questions that we answer today.

What Is Hygge?

Hygge is a Danish concept, and it’s something that’s woven deeply into the fabric of their culture and people. The word hygge dates back a few hundred years, but similar definitions of hygge can be traced back to an Old Norse word that means “protected from the outside world.” When you practice hygge, you retreat from the outside world and into your own world of cozy comforts.

Hygge is the quality of coziness that fosters contentment, peace, and joy.

Denmark is a country in northern Europe, located between Norway and Germany. Being so far north, it’s understandable that Denmark is a cold and (often) dark country.

Even though the days are mild in summer, Danish people can enjoy up to 17 hours of sunlight per day. The sun may rise as early as 4:30 a.m. and not set until well past 10:00 p.m. However, the opposite is equally true of the winter months. During winter, Danish people are lucky if they see seven hours of sunlight.

Despite the cold weather and limited sunlight in the winter, Denmark continually ranks as one of the happiest countries in the world. When researchers wanted to see how a country so dark and could be the most joyful, they discovered the secret of the Danish people’s happiness: hygge.

Check out this map to see where Denmark is.

Now we know where hygge comes from, let’s talk about what it is.

A Cozy Atmosphere

Hygge is about slowing down and taking time to enjoy simple moments. Maybe you step aside from the hustle and bustle of the day to spend time with people you care about. Maybe you even spend a little time alone to relax, unwind, and enjoy some of life’s quieter pleasures.

Hygge is often informal time with family or close friends. Examples of hygge include:

  • Sharing a hot meal together at home
  • Sipping coffee and reading books at a quite coffee shop
  • A picnic in the warmer months
  • Sharing hot chocolate with children while playing a board game
  • Lighting a candle and reading under a pile of soft blankets

With hygge, the idea is to celebrate the small joys of life, or maybe discuss deeper topics. It is an opportunity to unwind and take things slow. 

Hygge Extends Beyond the Danish Borders

Although the word “hygge” is Danish, the idea behind hygge can be spotted in many cultures, including one of my personal favorites: Scotland. (The United Kingdom (where Scotland is located) ranks #18 on the Forbes’ Happiest Country index.)

How do Scottish families practice their own version of hygge? Traditionally, Scottish families would gather in one home to recite poetry, tell stories, sing songs, and occasionally dance on long, cold winter nights. 

Scotland has a rich history of music and storytelling, and honestly, what’s better than a night of music and stories by the fireside?

Bringing Hygge to Your Family

It doesn’t matter if you’re located in Denmark or Scotland or sunny California. Hygge plays a big (and special) role in family life. Family life is nothing if not busy … and practicing the art of hygge can help us all find joy in the present moments… and connect with the most special people in our lives.

Hygge also meshes quite well with homeschooling family life because — let’s be real — homeschooling can be busy and chaotic! Trying to make more hygge moments is something that we have found brings peace to our days when everything else seems to be crazy. I often find that it’s in those hygge moments that I have a calm and clear mind to thank God for our blessings.

In our homeschool, hygge helps make hard lessons seem easier to handle. Hygge helps us feel close when we feel overwhelmed with work or school, and most importantly, hygge teaches us all to slow down and appreciate each golden moment in life.

We may do little things like:

  • Playing calming music
  • Light a candle
  • Diffuse essential oils
  • Cuddle on the couch and share a snack on a break from school
  • Read school books together in bed
  • Play a family card game during dinner

“Joy is the happiness of love – love aware of its own inner happiness. Pleasure comes from without, and joy comes from within, and it is, therefore, within reach of everyone in the world.”

– VENERABLE FULTON J. SHEEN 

Further Reading

Here are two hygge books that I have (and love!):

Be intentional with adding more hygge moments to your day.

What is one hygge-inspired practice you will try today?

Catholic, Catholic Parenting, Family Life, Hygge

5 Ways to Have a Hygge Autumn Day with a Catholic Twist

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As an Amazon Associate, we may earn a small commission from qualifying purchases at no additional cost to you. We promise to only recommend products we use and love.

Hygge is a Danish way of life. It’s a defining aspect of the Danish culture and it’s often summed up in one word: cozy. While cozy is part of it, the idea of hygge extends beyond just coziness. It’s a sense of contentment. Peace. Joy.

In this blog, we’re highlighting just five simple ways to sneak more hygge moments in your autumn.

1. Light a Candle

Lighting a candle is a quick way to bring a cozy warmth to your home. In addition to creating a cozy ambiance, candles can help bring a sacred air to your home.

[Read: 5 Benefits of Using Candles During Prayers and Meditations]

When I was little, I remember my grandma would light a candle when she would pray. Many, many (many, many, many) times, it was a candle for Saint Anthony because one of us kids lost something. I can still hear my grandma saying “Tony, Tony, look around. Something’s lost that must be found.”

You don’t have to light a candle to Saint Anthony. You can light a candle with Saint Jude in mind — who doesn’t have a few hopeless causes?! Saint Dymphna, Saint Michael the Archangel, and the list goes on. The Saint Store by Ira DeWitt makes a whole series of non-toxic, soy candles with beautiful fragrances.

The Saint Jude candle is a blend of Turkish Rose and geranium. That’s a pretty calming blend to help both create a hygge moment and help you deal with any impossible causes you’re trying to overcome.

Check out the whole collection of candles

2. Read a Devotional Under a Cozy Blanket

Reading under a warm fluffy blanket is hygge in its finest form. (Bonus points if you’ve knitted the blanket yourself!)

Need inspiration? Try one of these books.

The Catholic Mom’s Prayer Companion
First Place Winner of the 2017 Catholic Press Association Book Award: Collections of Prayers
(Where to Buy)
A Saint a Day: 365 True Stories of Faith and Heroism

(Where to Buy)

Catholic Prayers for All Occasions 
(Where to Buy)

3. Listen to Music

Research has shown that listening to music can reduce anxiety, help regulate blood pressure, and helps improve pain tolerance. Listening to music also helps improve sleep quality (assuming you choose the right playlist!), mood, mental alertness, and even your memory.

Music can also help create a hygge afternoon. Snuggle up by the fire and play some tunes while relaxing together.

4. Bundle Up for a Rosary Walk

Like listening to music, spending time in nature can also provide both physical and mental benefits.

Tip: If you wear mittens, you’ll be able to use a Rosary ring easily to keep track of your place while praying the rosary.

5. Bake!

Warm baked goods fresh from the oven! Baking homemade saffron rolls in honor of the Swedish day St. Lucia’s Day — a day that honors St. Lucia.

According to the Swedish tradition, the oldest daughter in each family makes saffron rolls on December 13 and hand delivers them to her parents in bed with a nice cup of coffee — a beautiful tradition to start for families with older daughters! (And what parents don’t love breakfast in bed?)

(And yes, December 13 is still considered fall, but there’s no reason that you can’t “test” your saffron rolls a little early!)

What about you?

How are you making your day a little more hygge? Share in the comments below!

Family Life

It’s Always the Little Things That Save Us

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Here at Whole Life Living, we don’t just zero in on one aspect of health. Whole Life Living is about living in a way that supports your physical, mental, emotional, and spiritual wellness.

And one way to support all of those is to cherish the little things in life.

Life is puzzle, and it’s the little moments that make the big picture.

As a parent, it’s so easy to get excited over the big things:

  • Family vacations 
  • Big milestones
  • Graduations (yes, even Kindergarten graduation!) 

Celebrate those big moments! They are important in the lives of your child. Some of my fondest memories are family vacations. I’m a huge proponent of family vacations – even a quick weekend trip! Vacations are one of the easiest ways to boost your family bonds and allow siblings the chance to bond with each other. But that’s another post for another day! 
​
But it’s important to value the everyday moment, the sometimes routine moments that we enact every day. 

  • ​Eating dinner together 
  • A gentle cuddle and a lullaby before bed 
  • Letting your child pick the fruit when you’re grocery shopping
  • Feeding a wiggly 9 month old baby oatmeal  
  • The pitter-patter of little feet followed by a hug from a bed-head little boy 

Each of these “normal” moments is an opportunity to infuse love into your child’s life. You’re gifted dozens of these moments each and every day. It’s not just the big moments that you share love. It’s those little moments, day in and day out. 

Why are the little moments so important?

It’s the little moments that save us. The sound of a loved one’s voice after a no-good, rotten day. The hug of a spouse after tough week. To a child, those little moments are a lifeline. How often did you just “need mommy” when you were little? (Or a grown adult?) How often do we just need that connection with another person to save us? To make a bad day turn good? To ease the stress of a bad day at work or school? 

It’s the little moments that save us – children and adults alike.

How will you savor the little moments today? Write it down!