Tips to Help You Find Joy and Satisfaction in Slow Living

 

“Spending more time with friends and family costs nothing. Nor does walking, cooking, meditating, making love, reading or eating dinner at the table instead of in front of the television. Simply resisting the urge to hurry is free.”
― Carl Honoré, Quote from In Praise of Slowness: Challenging the Cult of Speed

Last month I noticed that I had been feeling overwhelmed and anxious about not being able to accomplish as much as I once was able to do. My distress was the warning sign that reminded me to treat myself more gently and lighten up.

 

Now, as I practice slowing down my daily routines, I notice numerous benefits to my mental, emotional, and physical health. 

When I prioritize quality over quantity, I give myself permission to streamline possessions or shorten my to-do list. In the long run, I am more of a conscious consumer and conserve money and time, reduce waste, and engage in activities and keep only those things I truly love.

Rushing and constant busyness gets to be old and frustrating. Slow living offers me a way to breathe more deeply, and use my senses to be more present in each moment.

 

I’m inviting you to observe how slow living practices can enhance your day and set the tone for a calmer, yet more productive time.

Following are Tips and Ideas to Help You Develop and Enhance Slow Living Practices:

1. Observe your morning rituals, and tweak those that no longer serve you well. Practice mindfulness in each moment to set the intention to relate better to yourself, other people, nature, and your environment. Focus on being present, intentional, and selective with your time and commitments. if you have difficulty doing that read "9 Practices to Help You See You are Enough."

 

2. Start with the basics. Go outside and look, touch, hear, taste, and smell the beauty and wonder in simple moments in life.

3. Prepare for the day by doing one self-care routine at a time. Brush your teeth, wash your face and hands or take a shower, read an inspirational book, meditate or pray, and/or walk in nature with your full attention. 

Additional slow movement practices can include yoga, tai chi, stretching, or leisurely walks. Select those movements that allow you to connect with your body and breath, and help promote a sense of calm and groundedness.

4. Each moment you are mindful can help slow down your over-active mind and allow you to think more clearly as well as experience sensory pleasure. Look at  "Convert Anxiety into Relaxation with a Colorful Cloud Visualization" to see one method that may help you refresh yourself.

5. Take a few moments each morning to plan which activities you want and/or need to  prioritize. Select  only those things that align with your values and goals. This process highlights items you are passionate about and reinforces your desire and determination to make progress in moving forward.

6. Simplify your schedule by saying no to some commitments. Decide which ones will take you off track, and release those. Then notice whether you feel calmer and grateful you were able to be proactive. Setting boundaries and pacing yourself  is radical self-care and living slow.

7. Take breaks from technology at least every hour. Use this time for rest, creative endeavors, hands-on hobbies, bathroom or hydration needs, and getting outdoors. A digital detox is a must in this age when we allow ourselves to be bombarded by social media, fake news, or an onslaught of negativity in the mainstream media.

8. Nourish your body with healthful food. If you're unsure about what that means, see this post from The Cleveland Clinic, "Mediterranean Diet," one good example of a healthful eating plan. Before you begin any lifestyle change, get input from your health care providers.
 

9. Each day reserve quality time to spend with a loved one or ones. Pets, friends, or a favorite Uncle make interacting with other living beings a treat. Just remember keeping healthy friendships and relations with family takes effort. The pleasure, comfort, and health benefits you get from good relationships makes it worth the effort. For more ideas read "Friendships Enrich Your Life and Improve Your Health" from the Mayo Clinic now. 

10. As you go along, declutter your space to simplify living. Disposable water bottles, paper plates, and other single-use items take up lots of space while you're waiting to use them—then lots of space in the landfill when you're done. People who live slowly, usually prefer to invest in more lasting versions, like reusable water bottles and ceramic plates.

11. Reserve a place for "white space." Intentionally block out time in your schedule for unstructured free time. White space can be used to exercise, rest, have a cup of tea and daydream, or do whatever you feel your body and mind need in the moment. 

12. Restful sleep is an important element of slow living, and a non-stress bedtime routine can develop peaceful, relaxing vibes. Maintain a healthy sleep routine to help protect mental and physical health and ensure you are ready to embrace the day with a more resilient attitude.

 

Try practicing these slow living activities to better connect with your body, mind, and spirit. Slow living practices help you sense if your body and mind are giving you their best, when you need rest, and when your distress signals an underlying pain or discomfort that requires your attention.

Do you believe slow living can be of benefit for you?  Why or why not?

 What does your morning routine look like now and how do you think you could enhance it?

Which idea or ideas for slow living resonates with you? Please explain.

In what ways have you already learned to make conscious decisions about how you spend your time, energy, and resources?
 

I love to get feedback, questions, and input from my readers, but will not be able to publish those comments that contain links. Thanks for understanding.

 

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Great Red Foods for Heart Health-Part 2

Selecting and eating nutrient dense red fruits and veggies helps protect and improve heart health. Eating an assortment of colorful produce, legumes and beans, nuts and seeds, and whole grains each week is key to meeting our nutritional/energy needs.

This is Part 2 of this series on red as a color indicator for heart health.

Look below for tips and ideas about red foods that pack a color-rich punch, and ways each contributes to enhancing heart health.

Note: This post is provided for entertainment and informational purposes only. For medical advice, diagnosis, or treatment, consult a professional.

The first red powerhouse food is

Cherries: Cherries are loaded with polyphenols, a plant compound. This substance protects the heart from cell damage, and reduces inflammation. Some studies indicate those who gained polyphenols in their diets from foods like cherries had a lower risk of heart disease. Cherries are also an excellent source of potassium, which regulates blood pressure and helps maintain a healthy heart. See "6 Colorful Summer Fruit Superstars" for more about cherries.

Tomatoes: Bright red tomatoes can be enjoyed raw or cooked. Cooking tomatoes increases the availability of lycopene. Lycopene is a powerful antioxidant, and it can reduce oxidative stress or inflammation. It protects against atherosclerosis (plaque buildup in arteries). It improves endothelial function by helping blood vessels function (dilate), and potentially lowers blood pressure and reduces oxidation. Other heart boosters in tomatoes include potassium, vitamins B and E, and flavonoids. Add a drop of olive oil to tomato sauce, and cook (simmer for at least a half hour). A small amount of healthy oil (fat) makes it easier for your body to absorb the nutrients in tomatoes.

Red Apples: Red apples are crunchy fun food, and consuming one or two raw whole apples a day (including the skin) can reduce the risk of stroke, high blood pressure, obesity, and heart disease. The antioxidants, especially quercetin found in the skin, can help lower LDL (bad) cholesterol and reduce inflammation. Apples provide soluble fiber which helps lower LDL cholesterol, and  antioxidants like flavonoids and potassium, which reduces plaque buildup, lowers blood pressure, and protects blood vessels from damage. See “Tempting and Easy Baked Apple Recipe,” for a simple yet tasty recipe made from apples. 

Red Peppers: Red pepper may be called bell peppers, red bell peppers, or sweet peppers, and have a sweet yet earthy taste. They are fully mature versions of the more bitter green bell peppers. Capsicum or hot chili (or chilli) peppers have a spicy flavor. When it comes to preventing heart disease, spicy foods may be exactly what your body needs. Studies show that capsicum in hot peppers can reduce inflammation and decreases your chances of getting heart disease. 

Red radishes: Radishes are a good source of dietary nitrates, which the body converts to nitric oxide. Nitric oxide relaxes and widens blood vessels, a process called vasodilation, which helps lower blood pressure. This spicy flavored round red-skinned veggie is rich in dietary fiber, and helps manage high cholesterol and is beneficial for overall cardiovascular health. Radishes contain potassium, an essential mineral that plays a vital role in heart function and helps regulate blood pressure by improving the body's electrolyte balance. A study published in the Journal of Functional Foods found that radish extracts can reduce inflammation and have anti-atherosclerotic effects. This suggests they may help prevent plaque buildup in arteries, a condition that can lead to heart disease.

In case you missed it, see 5 additional red food powerhouses in  Great Red Foods for Heart Health-Part 1.

Incorporating a variety of red fruits and vegetables into your diet is a great way to support a healthy ticker. 

How many of these red foods do you eat and how often do you eat them? Please comment about that below.

How do you like to prepare your favorite red fruit or vegetable? Please share your ideas  below.

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