Posts by: Carly Barrett

As the cold weather sets in, there’s nothing like a warm cup of herbal tea to bring comfort and joy. Finding solace in a steaming mug of carefully curated herbs can be both a delightful tradition and a boon to your health. In this blog post, we’ll explore two enchanting herbal tea blends, curated by Maryland University of Integrative Health’s Herbal Dispensary, that not only taste divine but also offer a plethora of health benefits to help you navigate the challenges of the winter season. 

“Winter Survival Tea” 

This first herbal blend, aptly named the “Survival Tea,” is a harmonious mix of herbs designed to support your body’s natural response to stress and exhaustion during the winter season. Let’s delve into the ingredients that make this tea a comforting elixir: 

• Eleuthero Root: Known for its adaptogenic properties, eleuthero root helps the body adapt to stress and combat fatigue. 
• Dandelion Root: A fantastic tonic for the digestive system, dandelion root restores function and promotes overall digestive health. 
• Yellow dock Root: Traditionally used to address bowel sluggishness, yellow dock root supports healthy digestion. 
• Fennel Seed: Eases digestive woes, including indigestion and bloating. 
• Licorice Root: Helps restore adrenal function and combat fatigue, providing a natural energy boost. 
• Cardamom Seed: Not only does cardamom add a delightful taste, but it also offers warmth and soothes digestion, making it perfect for the autumn and winter seasons. 

Brewing Instructions: Add 3.5g of the herbal blend to 2 cups of water on the stove. Bring the water and herbs to a boil, then reduce the heat and let it simmer for 15 minutes. Strain and enjoy in the presence of great company.  

“Serene Night Tea” 

For those peaceful moments during the winter season, the “Serene Night Tea” combines a blend of herbs to ease mental tension and promote a sense of calm and well-being. Let’s explore the ingredients that make this tea a soothing elixir for the soul: 

• Holy Basil: Revered for centuries for its ability to ease mental tension and promote spiritual enlightenment, holy basil is a key ingredient in this blend. 
• Linden Leaf & Flower: With mild sedative properties, linden leaf and flower contribute to the overall calming effect of the tea. 

• Marshmallow Root: Slightly sweet and moisture-inducing, marshmallow root adds a gentle touch to the blend. 
• Lemon Balm Herb: Highly fragrant and uplifting, lemon balm herb calms the mind and adds a delightful flavor to the tea. 
• Elderberry Fruit: Packed with antioxidants, elderberry fruit provides a potent boost to the immune system. 
• Catnip Herb: Ideal for calming anxious children, catnip herb brings a sense of ease and excitability relief. 
• Lavender Flowers: Deeply fragrant and relaxing, lavender flowers support an uplifted mood. 

Brewing Instructions: For a strong, relaxing brew, add 10g of the herbal blend to 1.5 cups of hot water and steep for 20 minutes. Strain and savor the tranquility in every sip. 

Whether you’re seeking stress relief, digestive support, or a moment of calm, these carefully crafted herbal blends are here to enhance your well-being during the colder months. So, gather your loved ones, brew a pot of tea, and let the warmth and goodness of these herbal elixirs envelop you in comfort and joy. 

As we usher in the New Year, it’s the perfect time to reflect on our habits and make positive changes. One powerful resolution that benefits both us and the planet is adopting a more sustainable lifestyle. Embracing sustainability not only helps regenerate the environment but also creates a brighter future for generations to come. Here are some practical tips to kickstart a sustainable New Year. 

• Mindful Consumption: The first step towards a sustainable lifestyle is being mindful of our consumption habits. Consider investing in quality, long-lasting products rather than opting for cheap and disposable items. Before making a purchase, ask yourself if you truly need it. By making conscious choices, we reduce waste and conserve our resources. 

• Refuse, Reduce, Reuse, and Recycle: Start by minimizing single-use plastics and opting for reusable alternatives. Embrace the beauty of upcycling by repurposing old items into something new and useful. Remember to recycle properly, ensuring that materials are sorted correctly to maximize their potential for reuse. 

• Sustainable Eating: Our food choices have a significant impact on the environment. Consider incorporating more plant-focused meals into your diet, as plant-based diets have been shown to have a lower carbon footprint. Support local farmers and choose organic, seasonal produce to reduce the environmental impact associated with long-distance transportation. 

• Eco-Friendly Transportation: Reduce your carbon footprint by exploring eco-friendly transportation options. Consider walking, biking, carpooling, or using public transportation to minimize the environmental impact of personal vehicles. If possible, explore electric or hybrid vehicles for a cleaner and more sustainable commute.

• Conserve Energy: Simple changes in our daily routines can make a significant difference in energy consumption. Turn off lights and electronic devices when not in use, invest in energy-efficient appliances, and make use of natural light whenever possible. Small adjustments can lead to substantial energy savings over time. 

• Cultivate Green Spaces: Bring a touch of nature into your living space by incorporating indoor plants. Not only do they enhance the aesthetics of your home, but they also improve air quality and contribute to a sense of well-being. Consider starting a small garden, whether indoors or outdoors, to cultivate your own edible oasis. 

• Engage in Community Initiatives: Collaborate with like-minded individuals in your community to initiate or participate in sustainability projects. Whether it’s a community garden, a recycling program, or educational workshops, collective efforts can amplify the impact of sustainable living. 

As we settle into a new year, let’s collectively commit to being conscious consumers. By adopting mindful consumption habits, reducing waste, making eco-friendly choices, and actively participating in community initiatives, we can contribute to a healthier, happier planet. Let the New Year be a catalyst for positive change, as we strive to create a more sustainable and harmonious world for ourselves and future generations. 

As we enter the dawn of a new year, many of us are eager to start again and embark on a journey of self-improvement. Whether it’s adopting healthier habits, pursuing academic excellence, or enhancing overall well-being, the start of a new year symbolizes a fresh opportunity for positive change. At Maryland University of Integrative Health (MUIH), we believe in the power of mindfulness and health and wellness coaching to guide individuals toward achieving their goals. Keep reading to uncover effective strategies for setting and achieving goals with a mindful approach. 

Define Your Vision: 

• Begin by clarifying your vision for the upcoming year. What are your aspirations, both professionally and personally? Consider all aspects of your life, including health, relationships, and career. 
• Understand your values so that you may align your goals. This ensures that your pursuits are meaningful and resonate with your true self.

Set SMART Goals: 

• Utilize the SMART criteria (Specific, Measurable, Achievable, Relevant, Time-bound) to frame your goals. This method provides a structured framework that enhances clarity and feasibility. 
• For example, instead of a goal such as “improve health,” a SMART goal would be “engage in 30 minutes of moderate exercise five days a week for the next three months.” 

Mindful Action Planning: 

• Break down your goals into manageable action steps. Consider the tasks required to move closer to your objectives. 
• Utilize the practice of mindfulness to stay on track. This involves being fully present and aware of your thoughts, feelings, and actions as you work towards your goals. 

Cultivate Self-Compassion: 

• Understand that setbacks are a natural part of the journey. Rather than being self-critical, approach challenges with self-compassion. 
• Incorporating mindfulness, self-kindness, and a connection to common humanity, a self-compassionate mindset fosters resilience and a positive attitude, essential for overcoming obstacles. 

Harness the Power of Visualization: 

• Envision your success. Create a mental image of achieving your goals. 
• Regularly visualize yourself succeeding in your endeavors. This not only boosts motivation but also helps rewire your brain for success. 

As you continue on your journey into the new year, consider integrating these health and wellness coaching strategies into your goal-setting process. By combining self-reflection, SMART goal-setting, and mindful practices, you can create a roadmap to success that aligns with your values and enhances your overall well-being. For extra support, consider working with a Health and Wellness Coach or becoming one! Here’s to a mindful and transformative new year! 

As the year ends, it’s a good time to reflect on the past 12 months. While many people focus on personal achievements and resolutions during this time, considering an integrative health perspective can offer a more comprehensive approach to looking back on the year and planning for the future. Discovering integrative health approaches can inspire an optimistic year-end review and create a foundation for a positive and healthier new year. 

Mindful Reflections: 

Begin by taking a mindful approach to reflecting on the past year. Find a quiet space, free from distractions, and engage in mindfulness practices such as deep breathing or meditation. This will help you center yourself and create a mental space for honest self-reflection. Consider journaling your thoughts and feelings, acknowledging both accomplishments and challenges. 

Acknowledge your professional and personal growth over the past year. Consider how your experiences have contributed to your development and identify areas for continued learning and improvement. Integrative health views personal growth as an ongoing journey encompassing all aspects of well-being. 

Physical Well-being: 

Consider your physical health as a key aspect of your year-end review. Assess your exercise routine, dietary habits, and sleep patterns. Have you prioritized self-care and made choices that contribute to your overall well-being? Integrative health encourages a balance of physical activity, nutritious eating, and sufficient rest to support optimal health. 

Emotional Resilience: 

Explore your emotional well-being and resilience. Reflect on how you’ve managed stress, coped with challenges, and nurtured positive emotions. Integrative health emphasizes the interconnectedness of mind and body, recognizing how emotions can impact physical health. Identify practices that have supported your emotional well-being and consider incorporating them into your plans for the new year. 

Mental Clarity: 

Take stock of your mental well-being by assessing your cognitive function, creativity, and ability to manage daily tasks. Have you cultivated a balance between mental stimulation and relaxation? Integrative health encourages mindfulness, meditation, and cognitive exercises to enhance mental clarity. Consider integrating these practices into your routine to support cognitive health in the coming year. 

Social Connections: 

Evaluate your social connections and relationships. Integrative health recognizes the importance of community and supportive networks in fostering overall wellness. Reflect on the quality of your connections, identify areas for improvement, and set intentions for nurturing meaningful relationships in the coming year. 

Work-Life Balance:  

Consider your work-life balance and overall life satisfaction. Integrative health encourages a holistic approach to life, recognizing that fulfillment extends beyond professional achievements. Reflect on whether you’ve balanced work, personal life, and leisure. Identify areas where adjustments can be made to create a more harmonious and fulfilling lifestyle. 

Holistic Intentions:  

As you plan for the new year, integrate your reflections into a holistic set of intentions. Rather than focusing solely on external goals, consider resolutions encompassing physical, emotional, and social well-being. This might include commitments to regular exercise, mindfulness practices, fostering positive relationships, and setting boundaries to support a balanced lifestyle.  

Professional and Personal Growth: 

Ho’oponopono Technique:  

Integrate the Ho’oponopono technique into your year-end reflections for emotional healing and forgiveness. The Ho’oponopono technique is an ancient Hawaiian practice of reconciliation and forgiveness. It’s a powerful method for processing emotions and healing relationships with others and oneself. The technique involves repeating four key phrases: expressing remorse, forgiveness, love, and gratitude. 

Begin by acknowledging the specific emotions you’re experiencing, whether it’s anger, sadness, guilt, or any other emotion, and allow yourself to recognize and accept your feelings fully. 

Take Responsibility: In the Ho’oponopono tradition, there’s a belief that we are responsible for everything in our lives, and by taking responsibility, we can bring about healing. Repeat the following phrases silently or aloud: 

• “I’m sorry.” 
• “Please forgive me.” 
• “Thank you.” 
• “I love you.” 

Repeat these phrases as necessary, allowing the process to unfold naturally. The Ho’oponopono technique is powerful for releasing negative energy, promoting forgiveness, and fostering emotional well-being. 

Approaching year-end reflections from an integrative health perspective offers a comprehensive and balanced personal assessment and planning framework. By considering the interconnectedness of mind, body, and spirit, individuals can create intentions that promote overall well-being in the new year. As you embark on this reflective journey, remember that small, sustainable changes can lead to lasting improvements in your health and happiness. Embrace the opportunity to cultivate a more integrative and holistic approach to your life in the year ahead. 

Life’s journey often takes unexpected turns, and during uncertain times, finding a path illuminated with practical strategies and healing positivity becomes vital. In this guide, we’ll explore practical strategies and delve into the healing touch of positivity, caring for others, the art of letting go, reading, and diverse meditation practices. 

Embrace Gratitude: In the heart of uncertainty, gratitude becomes a healing ritual. Take a moment to appreciate the simple joys and blessings around you each day. By grounding yourself in gratitude, you invite healing energies that soothe the spirit and remind you of the beauty and good things of life. 

Mindfulness and Meditation: Mindfulness and meditation offer a sanctuary for the soul during uncertain times. Embrace these practices as acts of self-love and self-care. Allow the gentle rhythm of your breath to wash away worries, bringing healing to the mind and balance to your being. 

Yoga as a Gateway to Meditation: 

Yoga is a meditation practice that amplifies relaxation effects. Consider incorporating the following elements: 

• Yogic Movement: Sign up for a yoga class or practice. Flow through a series of yoga poses to release physical tension, allowing the body to settle into a state of ease and readiness for meditation. 
• Asanas (Yoga Poses): Engage in stretches and asanas to release residual tension and create a comfortable space for meditation. 
• Breath-Centered Movement: Coordinate movement with breath to cultivate a sense of flow and presence. This synchronicity prepares the mind for the stillness of meditation, making the transition smoother and more profound. 

By incorporating yoga into your meditation routine, you not only prepare the body for stillness but also amplify the benefits of relaxation and mental clarity, creating a holistic approach to your healing journey. 

Nourish Connections: Our connections with others are threads that weave the fabric of our lives. Reach out to loved ones and share your vulnerabilities. In doing so, you lighten your burdens and contribute to a collective healing energy that strengthens the bonds of unity and love. 

Mindful Consumption of News: Amidst the noise of uncertainty, curate a mindful approach to news consumption. Choose sources that uplift and inform rather than overwhelm. By managing your exposure, you safeguard your inner peace and allow healing energies to flow through a mind unburdened by constant negative input. 

Set Compassionate Goals: In the healing light of positivity, set goals infused with compassion. Break down tasks into manageable steps and celebrate every small victory. By nurturing a compassionate approach to your journey, you invest healing into the process, making each step a testament to your strength. 

Immerse in Soulful Hobbies: Engage in activities that resonate with the depths of your soul. Whether it’s the strokes of a paintbrush, the melody of a musical instrument, or the grounding embrace of nature, these soulful hobbies become vessels of healing, allowing you to reconnect with joy and creative vitality. 

• Mindful Reading: Immerse yourself in books that inspire positivity and growth. Allow the words to transport you to a world of wisdom and comfort, providing an escape and a source of healing. 

Learn as an Act of Self-Discovery and Healing: See uncertain times as opportunities for self-discovery and growth. Embrace the healing power of learning new skills or exploring uncharted territories. Each lesson becomes a stepping stone on your path to healing, unveiling the depths of your resilience and potential.  

Positive Affirmations: Craft positive affirmations as seeds of healing wisdom that you plant in the fertile soil of your consciousness. Let these affirmations bloom into a garden of self-love and empowerment, nurturing a healing mindset that guides you through the uncertainties with grace. 

Present-Moment Healing: In the healing sanctuary of the present moment, release the worries of an uncertain future. Allow mindfulness to anchor you in the now, where and allow healing energies flow freely. By focusing on the beauty of today, you create a space for gratitude, joy, and the gentle art of healing. 

Acts of Kindness: Extend a healing touch to the world through acts of kindness. Volunteer, lend a helping hand, or share a kind word. By contributing to the well-being of others, you not only sow seeds of healing in their lives but also reap the abundant harvest of joy and purpose. 

Daily Routines: Establish daily routines as sacred rituals of healing stability. In the rhythmic dance of your day, find solace and comfort. These rituals become anchors in the sea of uncertainty, providing a healing embrace that restores balance and order in your life. 

Seek Professional Support: In the depths of uncertainty, seeking professional support is a courageous act of self-love. Therapists and counselors become guides on your healing journey, offering insights, coping strategies, and a compassionate presence that lights the way through the shadows. 

The Art of Letting Go: Learning to let go is a profound act of healing. Release the burdens that weigh heavy on your heart. Letting go does not mean giving up; it means allowing healing energies to flow freely. Embrace the liberation of surrendering to life’s natural ebb and flow. 

The healing journey is not just about reaching a destination but learning to dance with the rhythm of life, finding joy in the unfolding moments, and discovering the beauty within the process. May your path be illuminated by the healing light of positivity, guiding you to a place of peace, profound well-being, and enduring joy for the journey ahead. 

As the leaves turn and the air grows crisp, this season invites us to slow down and reflect on the abundance in our lives. At Maryland University of Integrative Health, we recognize this time as more than a holiday—it’s a powerful reminder to embody the gratitude we teach and practice in our holistic health approach year-round. 

Scientific studies have consistently highlighted the profound impact gratitude has on our well-being. It can lower blood pressure, improve immune function, and facilitate more restful sleep. In our courses and community engagements at MUIH, we explore these benefits, embracing gratitude as a key component of holistic wellness. 

Despite its importance, expressing thanks can be a challenge in today’s world, where busyness and stress can overshadow moments of appreciation. MUIH provides a sanctuary for rediscovery of this essential practice, integrating it into our mindfulness and wellness programs. We offer a guiding hand back to a state of thankfulness amidst the noise of daily life. 

Integrating Gratitude 

Integrating gratitude into modern life can take many forms, especially when viewed through the lens of integrative health. Here are some additional ways to give thanks that align with holistic well-being: 

1. Gratitude in Movement:

Yoga and Tai Chi: Engage in yoga or Tai Chi classes that focus on thankfulness for the body’s movement and health. Ending sessions with a gratitude meditation can affirm the body’s strength and resilience. 

Nature Walks: Organize guided walks in nature, inviting participants to express silent gratitude for the environment, or share what they are thankful for with walking partners. 

2. Holistic Nutrition:

Cooking Classes: Offer classes on preparing wholesome, plant-based meals with a focus on seasonal and local produce. Encourage participants to give thanks for the abundance of the earth and the farmers who cultivate it. 

Mindful Eating Workshops: Host workshops on the practice of mindful eating, teaching the art of savoring food slowly and with gratitude, which can enhance digestion and satisfaction with meals. 

3. Mind-Body Connections:

Meditative Arts: Practice arts like painting or pottery with an emphasis on gratitude for creativity and self-expression.

Breathing Exercises: Conduct breathwork sessions that include moments of pausing to give thanks for the breath and the life it represents.

4. Gratitude Through Service:

Community Clinics: Offer free or donation-based clinics for services such as acupuncture or massage, allowing practitioners to give back to the community and patients to receive care with gratitude. 

Health Education: Provide health education sessions in underserved communities, giving thanks for wellness by empowering others with knowledge. 

5. Social Gratitude:

Gratitude Circles: Facilitate group meetings where participants can share stories of gratitude, focusing on the positive impacts of others in their lives. 

Appreciation Campaigns: Start a campaign encouraging the MUIH community to send notes or small tokens of appreciation to people who have made a difference in their lives. 

6. Environmental Gratitude:

Sustainability Initiatives: Engage in environmental stewardship programs that express gratitude for our planet by taking action to protect it, such as tree-planting events or community clean-ups. 

Herbal Gardening: Teach about the cultivation of medicinal herbs, fostering appreciation for the healing power of plants and the personal connection to the earth when we grow our own herbs. 

7. Reflective Practices:

Gratitude Retreats: Offer retreats focusing on self-reflection and recognition of life’s blessings, including sessions on writing, silence, and sharing. 

Vision Boards: Host workshops for creating vision boards that highlight past experiences and future hopes with a theme of thankfulness for both. 

9. Digital Gratitude:

Gratitude Apps: Encourage the use of apps designed to promote gratitude, where users can log daily thanks or engage in gratitude challenges with a supportive online community. 

Social Media Challenges: Create online challenges that prompt followers to post about different aspects of their life they are grateful for, with the aim of fostering a positive and supportive online environment. 

Incorporating these practices can help to cultivate a culture of gratitude that extends beyond the individual to the wider community and environment. As we approach the holiday season, let us carry the essence of Thanksgiving with us. Integrating gratitude into our daily routine can lead to a richer, more fulfilling experience in life.  

If the values of gratitude and holistic health resonate with you, we welcome you to explore further. Visit muih.edu to learn more about our programs, sign up for our newsletter, or participate in our next event. Let us journey together in wellness, during Thanksgiving and beyond. 

The holiday season is a time of joy, celebration, and togetherness. It’s a time when we gather with loved ones, exchange gifts, and reflect on the year gone by. However, amid the festive chaos and social obligations, it’s essential not to forget the most important person in your life: yourself. This blog article will explore the significance of self-care and boundaries during the holidays, offering insights and practical tips to help you maintain your well-being while enjoying the season to its fullest. And watch our faculty discuss the important of making time for yourself during the holidays!

Understanding Self-Care

Self-care is the practice of taking deliberate actions to preserve and improve your physical, mental, and emotional health. During the holidays, it’s all too easy to get caught up in the hustle and bustle, neglecting our own needs. However, this can lead to stress, burnout, and a diminished ability to fully appreciate the season.

1. Prioritize “Me Time”:

Carve out time for yourself amidst the holiday chaos. It could be a few minutes of meditation, reading a book, or simply going for a walk. This personal time helps recharge your batteries, making you more present and engaged with others.

2. Maintain a Healthy Routine:

Don’t abandon your regular self-care routines. Whether it’s exercise, a balanced diet, or getting enough sleep, sticking to your healthy habits will help you feel your best throughout the holidays.

Setting and Enforcing Boundaries

Boundaries are essential limits that define how we want to be treated and how we allow others to affect us. During the holidays, it’s crucial to establish and maintain healthy boundaries to protect your well-being and maintain your peace of mind.

1. Communicate Your Needs:

Open and honest communication is the key to setting boundaries. Let your loved ones know what you need to maintain your well-being during the holiday season. Whether it’s quiet time, space, or specific arrangements, make your needs clear.

2. Learn to Say No:

The holiday season often brings a flurry of invitations and obligations. It’s okay to decline some of them if they don’t align with your well-being priorities. Saying no doesn’t make you a Grinch; it allows you to maintain balance and sanity.

3. Identify Triggers:

Recognize what triggers stress, anxiety, or negative emotions during the holidays. Once you’re aware of these triggers, you can take steps to either avoid them or respond in a healthier way.

Practical Self-Care and Boundary Setting Tips

Now, let’s delve into some practical strategies to help you implement self-care and boundaries effectively during the holidays.

1. Schedule Self-Care Time:

Just as you schedule holiday events, plan specific moments for self-care. Block out time for relaxation and activities that bring you joy.

2. Delegate and Share Responsibilities:

Don’t feel like you have to do it all. Delegate tasks and responsibilities to other family members or friends, and consider sharing the holiday preparations to reduce your stress.

3. Focus on What Truly Matters:

Remember the essence of the season: spending quality time with loved ones. Prioritize connections and experiences over materialistic pursuits.

4. Create a Self-Care Toolkit:

Assemble a self-care toolkit filled with activities or practices that bring you comfort and relaxation. It can include your favorite books, movies, self-care products, and a list of supportive friends and family members to call.

As the holiday season approaches, it’s crucial to embrace the power of self-care and boundaries. These practices will not only help you enjoy the season to its fullest but also protect your physical and emotional well-being. Remember that taking care of yourself doesn’t mean being selfish; it means being responsible for your happiness and overall health. So, this holiday season, make a commitment to nurture yourself alongside the festivities, and you’ll find that you can savor the joy of the season even more.