Updates from COACH JENNIFER DIXON CRAVENS

As the joyous holiday season approaches, there comes a unique opportunity to blend the warmth of tradition with the vibrant possibilities of self-care. The holiday tables are filled with rich flavors and festive delights, can be a place where health and tradition harmonize beautifully. This year, let's dance into the holidays with an inspired focus on nurturing ourselves—mind, body, and spirit—through vegan and vegeterian soul food classics, continue to practice holistic healht, and mindful self-care practices.

Imagine the comforting scents of collard greens, candied yams, and cornbread flowing through your home, yet lightened with a vegan twist. By infusing your holiday meals with plant-based goodness, you can honor time-honored recipes while ensuring they're nutritious and healthy.

1. Savory Vegan Collard Greens:Slow-cooked collard greens, onions, bell peppers,  with smoked paprika and vegetable broth with a little cumin, tumeric, basil, onion and garlic powder can bring depth and satisfaction without compromising on health. A touch of apple cider vinegar towards the end of cooking adds a zesty brightness.

2. Sweet Potato Casserole: Swap out the traditional marshmallow topping for a crunchy oat with walnuts, and pecan crumble. With a maple syrup and sweet  nutmeg, cinnamon-maple mash, this dish promises a sweet symphony with every bite. 

3. Smoky Black-Eyed Peas: Cook these delectable beans with stewed tomatoes ,onions, garlic, cumin, black pepper, cayenne, and a hint of smoke.  parika. Serve them over brown rice for a hearty and wholesome meal.

4. Golden  Jaleapeno Cornbread: Use almond or soy milk in place of dairy, and add whole corn kernels for texture. A sprinkle of jalapeños can spice things up if you're feeling feisty!

5. Zesty Vegan Mac and Cheese: Try whole wheat elbow pasta , with a creamy cashew-based cheese sauce mixed with nutritional yeast provides a cheesy satisfaction without the dairy. Add a kick with a dash of cayenne pepper for warmth.

1. Physical Activity - Joyful Movement:Turn up the music and enjoy a dance-off with your family, Can you say Line Dance! One of my favorite things to do with family and friends.  Dancing make my body laugh inside. I also love Walking especially in nature. I love walking and hanging out with trees. So bundle up for a scenic fall or winter walk.  Always do physical activities that make you smile,  and  keep the energy flowing and spirits high.

2. Restful Sleep: Set a soothing bedtime routine by winding down with a good book or gentle yoga. Prioritize rest to recharge and boost your holiday cheer. Take in a nice herbal tea or tonic.  See last week self care blog featuring Dr. Dana , Night mocktail for a restful sleep.  Some of my favorites; chamomile, lavender, hisbicus or sorrell,  and peppermint to name a few. 

3. Hydration - Keep the Liquids Flowing: Beat the fall and winter chill by sipping on herbal teas or infused water. Add slices of lemon lime, or cucumber for a refreshing twist that keeps you hydrated and satisfied. Get in atleast 6-8 glasses  of water a day.

4. Stress Release - Breathe it Out: Incorporate mindfulness and deep breathing exercises into your day. Dedicate time for meditation or reflection to maintain tranquility amidst the hustle and bustle. Practice belly breathing and alternative nostril breathing for stress reduction and relaxation. 

5. Family Bonding - Create New Traditions:Unite through shared activities. Whether it's baking vegan cookies or crafting, these joyful moments strengthen bonds and create cherished memories. Make yourself and family a priority... 

Celebrating with Heart and Health: Whatever holiday or event you may be celebrating in November, December, and January. 

Please enjoy quality time with those you say you Love !  Remember  as you come together with love one, friends and your community his holiday season; Please  embrace the opportunity to nourish your body , mind, spirit, and soul with Deliciously Healthy Vegan/Vegeterian  Soul & LOVE Foods that can  and enrich holistic health ,health and your  self-care practices. Let this season be one where you celebrate not just tradition, but also the gift of well-being, joyful, and  togetherness.

Remember, Wellness Coach Jennifer is here to support you with setting up holistic health & wellness  coaching program and plans.  

Welcome to Coach Jennifer’s Self Care & Wellness Blog, where we celebrate transformative journeys and the life-changing impact of self-care. Today, we’re thrilled to feature an inspiring story from Dr. Dana Williams, a remarkable participant in our "The Sacred Art of Self Care & Wellness 7 Day Challenge." Her journey offers valuable insights into creating a fulfilling self-care routine that balances the professional, physical, and spiritual dimensions of life.

After completing the 7-day challenge, Dr. Dana crafted her personalized self-care plan, which she presented in a detailed PowerPoint format. Her approach provides a roadmap for nurturing the mind, body, and spirit, drawing from the comprehensive coaching tools offered by Coach Jennifer.

One of Dr. Dana’s notable goals is attaining a certification that aligns with her professional ambitions. She created specific, actionable steps to enroll in the certification program, emphasizing the importance of continuous learning and growth in one’s career. Through Coach Jennifer’s guidance, Dr. Dana learned to set realistic objectives, which not only enhanced her clarity with her next steps as a recent retiree. 

For physical wellness, Dr. Dana prioritized the establishment of a consistent sleep routine. Recognizing the vital role of restful sleep in overall well-being, she developed a nightly ritual conducive to relaxation. Her delightful nighttime mocktail recipe—a soothing blend of  2 ounces of sparkling water, 8 oz of pure tart cherry juice, 1 tsp hone, the juice of 1/2 lemon, juice of 1/2 orange, 1 scoop of magnesium glycinate powder, served chill or over ice. Is an  integral part of her wind-down process. This nightime mocktail is a fresh approach for many stuggling with a night time routine and or looking for non alcoholic ways to just chill before retiring for the evening. Now, with her new bedtime routine she can ensure a well rested night and way to enhance her productivity, as your plan life after career in service. 

Dr. Dana’s spiritual dimension flourished through the introduction of daily affirmations, prayer, and work on strengthening  connections with family and community. Her goal to embody her Divine sacred self in every action was beautifully facilitated by Coach Jennifer’s approach, emphasizing authenticity and personal alignment. Dr. Dana's goals help her establish sacred space so she could continue her daily religious and spirital practices with more clarity and intension to get the full experience of her daily routines. Dr. Dana sharing help encourageothers to embrace their spiritual journey. Dr. Dana's also shared her how her self care plan could be incorporated into her mornly prayers calls as well. 

Coach Jennifer’s self-care coaching program provided Dr. Dana with a structured yet flexible framework to address each Self Care dimension of her life. The transformative process was not just about setting goals but also about cultivating a lifestyle that honors balance and authenticity. Participants, like Dr. Dana, are empowered to create individualized plans that reflect their unique needs and aspirations. 

We are fortunate that Dr. Dana was gracious to share her plan with others. 

Dr. Dana’s success story is a testament to the power of intentional self-care and the positive ripple effects it can have on every aspect of life. Her journey with Coach Jennifer highlights the importance of:

1.Setting clear intentions for personal and professional growth.

2. Embracing holistic wellness through balanced sleep, nourishment, and spiritual practices.

3. Building a supportive community to foster ongoing personal development and fulfillment.

We invite you to embark on your self-care journey with Coach Jennifer, where you can explore and integrate the sacred art of self-care into your daily life. As you start, remember the inspiring words of Dr. Dana: "In embracing the true essence of self-care, by making this a daily, weekly, monthly lifestyle choices.  "

Join us in creating a personalized self-care plan to enhance mind, body, and spirit, and discover the transformative power of nurturing your well-being. Sign up for our next challenge to start your journey today!

Let’s take inspiration from Dr. Dana’s journey and unlock the sacred power within us all. Here’s to self-care, wellness, and the beauty of becoming our best selves.

Please find Dr. Dana's Self Care Plan attached for more clarity on her process. Thanks Dr. Dana for your participation in the Slef Care and Wellness Challenge. 

Today, we're diving into the transformative journey that is "The Sacred Art of Self-Care: Wellness & Spiritual Upliftment 7-Day Self-Care Challenge" by our beloved Wellness Coach, Jennifer. This inspiring challenge was more than just a week-long commitment; it's was a  profound path to nurturing your mind body soul and invigorating your spirit.

Many who took part in the challenge found themselves on a life-altering path. Participants reported increased mindfulness, a deeper sense of peace, and clarity that transcended the daily hustle and bustle. Through guided exercises, meditations, and reflective practices, they uncovered the healing power of self-care—a sacred art that rejuvenates both body and spirit.

For example, Dana, a participant, shared: " Self Care is a Lifestyle Change , that I now integrate more techniques into my daily routine." Dana also shared an amazing bedtime mocktail to the group! 

So how do we keep this newfound self-care a regular part of our lives after the challenge ends? Here are a few tips:

1. Daily Rituals & Routines: Start each day with a simple self-care routine. Whether it’s a 5-minute meditation or a cup of herbal tea while journaling, these small rituals set the tone for the day.

2. Mindful Scheduling: Treat self-care appointments with the same importance as meetings and deadlines. Schedule time for activities that nourish your soul consistently.

3. Reflection: Take a moment each week to reflect on your self-care practices. What is working? What needs adjusting? This keeps your plan fresh and effective.

One of the beautiful things about this journey is the community that forms around it. Reach out to fellow participants or friends and share your experiences, struggles, and strategies. Here’s how you can uplift each other:

- Regular Check-Ins: Partner up with someone from the challenge, and check in weekly. Share your progress and discuss any hurdles you’re facing.

- Group Meet-Ups: Whether virtual or in-person, group meet-ups provide motivation and accountability, making self-care a shared and enriching experience.

Awareness is your ally. Regularly assess your mental, emotional, and physical needs. Remember, self-care isn't static; it evolves as you do. Implementing the wellness plan from the challenge involves flexibility and openness to change.

- Monthly  or Quaterly Reviews: Set aside time each month to review your self-care plan. Be honest about what's not serving you and be willing to let it go.

- Self-Care Toolkit: Develop a toolkit of go-to activities—like a favorite hobby, a trusted meditation app, or a comforting playlist—that you can turn to whenever you need.

Participants left the challenge with several profound insights:

- Self-care is a deeply personal journey; what works for others might not work for you, and that's okay.

- Small, consistent actions have a bigger impact than sporadic, intense efforts.

- Community and connection enhance individual self-care practices.

Just know that "The Sacred Art of Self-Care" is more than a challenge; it’s an invitation to honor yourself and acknowledge the divine within. As you continue this path, remember that wellness is a journey, not a destination. Embrace every step, celebrate your successes.  Incoporate your Seld-Care personal routines,  into the fabric of daily life. Let this Sacred Art be the beacon that guides you to a life of peace, joy, happiness, productivitiy, passion and personal and professional fulfillment.

It is not to Late! Coach Jennifer invites you to join "The Sacred Art of Self-Care & Wellness 7-Day Challenge," a journey designed to holistically nurture your mind, body, and spirit. Together, with the support of a like-minded community, we'll work towards physical, emotional and spiritual wellness and upliftment, nourishing our souls in sync with the changing season. 

Are you ready to embark on a transformative journey that promises to recharge your body, reboot your spirit, and align your entire being with the enchanting energy of autumn? If your heart is whispering "yes," then Coach Jennifer's "The Sacred Art of Self Care & Wellness 7 Day Online Challenge" is your calling.

As the leaves transform and the crisp autumn air settles in, there's no better time to embrace change within ourselves. The fall season brings with it a natural opportunity for reflection and renewal. It's the ideal moment to step back and realign with our true selves. 

Embracing self-care during the fall isn’t merely a fleeting endeavor; it’s a vital investment in your holistic health and spiritual fulfillment. As you engage with "The Sacred Art of Self-Care & Wellness 7-Day Challenge," remember that each step, small as it may seem, leads to profound personal growth and rejuvenation. Autumn is a time of beautiful transformation—both in nature and within ourselves. Let this challenge be your guide in rediscovering balance, nurturing your spirit, and setting the stage for a brighter, more aligned future. Join us in this sacred journey and witness the positive shifts unfold. We’re looking forward to walking this path of renewal with you, 

Imagine dedicating seven days solely to YOU. Picture immersing yourself in practices that rejuvenate, empower, and elevate your essence. A self-care challenge is an invitation to dive deep into ancient healing and holistic health practices, specifically designed to help you shed stress and embrace balance. It's about aligning perfectly with the divine timing of the autumn season, where transformation is nurtured and renewed energy is harvested.

At the heart of this challenge is the mission to help you heal, grow, and move forward with renewed strength and joy. By nurturing self-love and resilience, you'll step into a future where balance and positivity are not just goals but a way of life.

1. Holistic Alignment & Rejuvenation: Step into a sanctuary of peace with daily wellness rituals that encompass emotional, physical, and spiritual dimensions. Experience stress melt away and find yourself in perfect harmony with the universe. Participate in a comprehensive approach that unites the physical, emotional, and spiritual aspects of well-being. As you engage in daily exercises and reflections, you’ll feel a harmonious alignment between your inner and outer worlds.

2. Community Connection: There's strength in numbers. Joining this challenge means embarking on a journey together. Share experiences, insights, and encouragement with fellow participants, creating a community that propels each member towards personal growth and transformation. Join a vibrant community of like-minded souls who, like you, are on a journey to empower themselves and uplift others. Share, learn, and grow together in a space infused with positivity and heartwarming connections.

3. Empowerment & Transformation: Discover tools and practices that instill self-love and self-empowerment in every fiber of your being. Leave this challenge not only transformed but with a lifelong guide to maintaining a balanced and flourishing life, both personally and professionally.

4. Seasonal Detox and Recharge: As nature prepares for winter, our bodies and spirits are ripe for detoxing and recharging. Through guided meditations, mindful practices, and wellness activities, this challenge encourages the shedding of what no longer serves you and the ignition of your inner divine spark.

Across these seven days, Wellness Coach Jennifer will guide you through a series of live sessions, each crafted to align with the natural rhythms of autumn. Through ancient healing traditions, you'll explore stress reduction techniques and harmonious rituals that resonate with the grace of this season. Prepare to unlock the gates to holistic health, healing, growth, wellness, and self-empowerment as you honor your journey and align with divine energy—both within and beyond.

The 7-Day Self-Care challenge is more than just a weekly commitment—it's a transformative experience that taps into the rhythm of autumn, providing the necessary tools to detox your mind and body. You’ll receive daily guidance from Coach Jennifer and engage with a supportive group of individuals who share the same goals. Through this collective journey, you’ll embrace seasonal alignment that not only supports your current wellness goals but sets a robust foundation for the coming months.

It’s time to rise and shine, Ignite your inner light and embrace the vibrant opportunities that await during this transformative challenge. It's truly never been a better moment to invest in your well-being and share this joyful journey with others. Remember, you're not alone—Wellness Coach Jennifer goes live at 8 PM, ready to guide and inspire.

As the vibrant hues of autumn leaves begin to fall, the season invites us to slow down and reflect on our wellness routines. For wellness coach Jennifer, this is the perfect time to introduce her upcoming "7 Self-Care, Wellness, and Spiritual Upliftment Challenge." Central to this challenge is the concept of social self-care—a vital component for holistic wellbeing that often gets overlooked. This blog will delve into the importance of social self-care, its benefits, and how to implement it effectively alongside spiritual wellness & upliftment, particularly during the autumn season.

Social self-care involves nurturing and maintaining healthy relationships and interactions with others. This aspect of self-care is not just about having a social life; it involves compassionately engaging with others, setting boundaries, and ensuring that our social interactions enhance our wellbeing rather than drain it. In today’s fast-paced world, the emphasis on productivity can overshadow the need for meaningful connections, making this an essential practice for achieving balance.

Social self-care is crucial for our mental, emotional, and even physical health. It provides a sense of belonging and community, which is fundamental to human nature. Positive social interactions can boost our mood, reduce stress levels, and even improve longevity by fostering a supportive network.

1. Emotional Resilience: Regular interaction with supportive and understanding friends or family can enhance emotional resilience, providing comfort and perspective during challenging times.

2. Enhanced Mental Health: Social self-care can decrease feelings of loneliness and depression. Positive social interactions release endorphins, creating a sense of happiness and reducing anxiety. This is also a great time to make sure we are a eating foods rich in vitamin C, B, and D.  

3. Personal Growth: Engaging with diverse social groups opens the door to new perspectives, ideas, and knowledge, fostering personal growth and development. Great time to go within and to also expand your territory. 

As the autumn season heralds introspection and change, it’s an opportune time to embrace both social self-care and spiritual upliftment. Here are a few methods to consider:

- Reconnect with Loved Ones: Arrange regular catch-ups, whether virtual or in-person, to nourish relationships. A cozy tea party or autumn walk can be great for bonding.

  

- Join Community Groups: Autumn brings various community activities, like harvest festivals and fairs. Engaging in these can expand your social circle and enhance your community connection.

- Spiritual Retreats or Wellness Workshops: Participate in retreats or workshops that focus on spiritual upliftment. Meditation, mindfulness, or yoga sessions tailored for the autumn season can align your energies with nature’s transition phase.

Autumn is a transitional period that naturally encourages preparation for the introspection of winter. It demands a slightly different self-care approach:

- **Reflective Practices:** Use nature’s slowing rhythm to engage in more reflective and contemplative practices. Journaling or meditation might be particularly rewarding.

- Embracing Change: As nature lets go of what’s no longer needed, autumn self-care involves embracing change and releasing old habits or relationships that don’t serve you well. My Motto is "Change is Just Change"  Use the Autumn to take the time to set up a self care and much needed wellness routine for yourself to help you move effortless to the next season! 

In essence, social self-care is a powerful tool for enriching our lives. By nurturing our connections with others, we pave the way for emotional health, community support, and personal growth. Jennifer’s upcoming challenge beautifully coincides with autumn, a season ripe for reflection, reconnection, and spiritual upliftment. 

By incorporating social self-care into your routine, particularly during autumn, you embrace the season’s energy of change and connection, setting a foundation for a more balanced and fulfilled life. So this autumn, let’s embark on this wellness journey together with Jennifer, revitalizing our spirits and strengthening our bonds to ensure a heartwarming transition into the cozy embrace of winter.

Get your warm teas, soups, and tonic !