Tag Archives: planning

A Wellness Journal for Your Best, Healthy Life

A wellness journal can be important in achieving your goals.

The use of a journal can help to Clear the mind, allow for Self-reflection and Emotional expression, Provide accountability, Reduce stress, and improve overall Problem-solving.  It can be supportive of personal growth and may lead to a greater sense of empowerment in one’s life.

It is also considered an inexpensive form of self-care!

Writing therapy with the use of a journal has been used in a range of scenarios related to overall health and wellness.  Essentially what can make journaling supportive to health is when it is leveraged in a concerted way.  More on this can be found through PositivePsychology.com under “writing therapy”.  Also, a brief synopsis on the history of journal writing as a form of therapy is available from the Center for Journal Therapy.

In scientific studies, various associations between creative expression and health outcomes have been observed.

Self-reflection exercises, such as those that can be applied through the use of a journal, have been used to support people in overcoming grief or trauma.  The rationale behind this is that expressive writing can help people to acknowledge traumatic events, organize thoughts, and, then, help them to make sense of things.  Essentially, it is a way to learn from the experience and move forward.  Experts in this area point out the need to find the right amount of time spent on journaling vs. over-reliance on the tool which could result in rumination.

Studies that have focused on people with chronic health conditions have shown improvements in overall well-being even if the act of journaling was only once a week.  Furthermore, there has been some evidence to suggest the simple act of using a journal can boost the immune system and, therefore, benefit health overall.  This could have been a bi-product resulting from stress reduction.

Improving immune health is especially relevant when health conditions have been diagnosed.  

For general wellness and personal growth, journals can be used to create healthy habits.  A few ways in which a journal is supportive for goal setting and forming habits include;

  • Definition and visualization of goals
  • Organization of information and supportive details
  • A catalyst to plan necessary steps and your time
  • Leverage of self-accountability and check-ins

Furthermore, the use of a journal can be a great way to notice patterns in your behavior and possible triggers that throw you off track.

When incorporating health and wellness into your journal, you can also use sections to monitor Food and Water intake, Sleep or fatigue, Exercise, Self-care, and factors or symptoms associated with a health condition.

Using a wellness journal is not only a good way to plan out your favorite healthy activities, but also to draft and track other personal goals, such as those related to Productivity, Altruism or Volunteerism, and/or Relationships.

In my wellness practice, I leverage a symptoms journal approach that also incorporates factors related to well-being.  It never ceases to amaze me how quickly participants will notice something they hadn’t before completing the journaling exercise.  Recently, I added a simple journal tool for general health and wellness.  It is conveniently named Live Your Best, Healthy Life!

Photo credit(s):  Wellness Stock Shop

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

Sources:

Ackerman, C.E.  (2019, Nov 20).  Writing Therapy:  Using a Pen and Paper to Enhance Personal Growth.  PositivePsychology.com.  Retrieved from https://positivepsychology.com/writing-therapy/.

Baikie, K.A. and Wilhelm, K.  (2005, Sep).  Emotional and Physical Health Benefits of Expressive Writing.  Advances in Psychiatric Treatment, 11(5), 338-346.

Center for Journal Therapy  (n.d.).  A Brief History of Journal Writing.  Retrieved from https://journaltherapy.com/get-training/short-program-journal-to-the-self/journal-to-the-self/journal-writing-history/.

Murray, B.  (2002, Jun).  Writing to Heal:  By Helping People Manage and Learn from Negative Experiences, Writing Strengthens Their Immune Systems As Well As Their Minds.  American Psychological Association, Monitor on Psychology, 33(6), 54.

O’Connor, M.  (n.d.).  Evidence of the Healing Power of Expressive Writing.  The Foundation for Art and Healing, The UnLonely Project.  Retrieved from https://artandhealing.org/evidence-of-the-healing-power-of-expressive-writing/.

Pennebaker, J. W. and Smyth, J.M.  (2016).  Opening Up by Writing it Down:  How Expressive Writing Improves Health and Eases Emotional Pain, (3rd edition), New York, NY:  The Guilford Press.

Smyth, J.M., Stone, A.A., Hurewitz, A., and Kaell, A.  (1999, Apr 14).  Effects of Writing About Stressful Experiences on Symptom Reduction in Patients with Asthma or Rheumatoid Arthritis:  A Randomized Trial.  Journal of American Medical Association, 281(14), 1304-09.

  1. Time to reflect, write and create. The Happy Planner®️ Guided Journal with help you take a look into who you are, where you want to go and goals you want to achieve!

One easy thing to help you achieve better health with diabetes

It can be quite challenging for a newly diagnosed diabetic to know how to go about making dietary changes.  It can even be a struggle for someone who has been living with the condition for a while.  November is National Diabetes Month in the U.S., hence the focus on this population.

There is a unique intersect between making changes in the dietary approach itself with the various lifestyle habits that are related to actually making those shifts happen.

It didn’t take long after I started working with people living with type II diabetes for this facet to become clear to me.  Typically people are trying to figure out what actually spikes their blood sugar and are often concerned about other health outcomes, such as weight loss.  Their approach usually ends up, indirectly, rather haphazard at best.

Although I am not a clinical nutritionist, I do specialize in helping people with behavioral shifts and lifestyle plans.  Coming from an extensive health science background and experience working directly with integrative nutritionists for close to 10 years, I’m rather clear on this topic.  

When we think about blood sugar regulation and our daily meals, a few key principles are at play; fiber, complete protein, and healthful fat.  Getting more in-depth is factoring in the glycemic index or load, but that can often get overwhelming.  Typically if we can hone in on content itself and simplify the process, it can lead to significant strides in making the lifestyle shifts.  

So…  for example, start with a plate consisting of about 75% veggies (whole-food, not processed concoctions).  Then, make up the remainder of the plate with a complete protein, such as baked chicken or quinoa for a vegetarian approach, and at least 2 tablespoons of healthful fat, such as avocado or, perhaps, a raw, unfiltered olive oil drizzle. 

(Note; it can be helpful to emphasize veggies first, then discuss the incorporation of ideal fruit options).

There will undoubtedly be targeted shifts down the road for the specific person at hand, but, generally speaking, this can offer a good baseline for meal composition.  After options for various food combinations per meal are understood, it’s then figuring out how the heck to make sure those are the meal choices selected. 

This is where meal preparation and storage become one easy thing to support a better health plan.  It can be specifically relevant for those living with chronic conditions, such as diabetes.  

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Furthermore, combining meal preparation with a homemade approach and storing the excess for future meals ensures that most healthful options will be readily available.  It makes the choices easier, there is complete awareness for what ingredients went into the dishes, and, although some prep work is necessary, it can actually save time in the future. 

In thinking about this for people who need a little help sticking with a healthful diet and plan, I went on a pretty significant search to find freezable compartmentalized dishes.  I also wanted to focus on options that weren’t plastic because putting both hot foods and/or fats into plastic can be problematic from a toxin uptake perspective.

This search led to a few viable options as well as some other cool food storage swag. 

If you are thinking of a great gift for someone aiming to stick to a healthful diet, such as someone with diabetes, these options might be good to consider :).  

Photo credits:  Brianna Santellan and Ella Olsson on Unsplash

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.