Journaling

Journaling

Embracing Self Care for Wellbeing

What if I told you that a simple journal could be your counselor, your wellness coach, your nutritionist, and your best friend—all in one place?

That’s the power of intentional journaling. It’s more than putting pen to paper—it’s a sacred daily check-in with your mind, body, and spirit. At The Earth Heals, we believe that wellness starts from within, and our thoughtfully designed wellness journal is a powerful guide to support you on that path.

Let’s explore the benefits of journaling and break down how each section of our journal helps nourish your whole self—from mood to movement, from gratitude to growth.

? Mood Check-In: How Are You Really Feeling Today?

“You can’t heal what you don’t feel.”

The first step to transformation is awareness. The Mood section invites you to pause and truly check in with yourself—something we rarely do in the rush of daily life. Whether you’re smiling or feeling a little off, recognizing your emotional state helps reduce stress and improves emotional intelligence. It’s your daily reminder to feel without judgment and honor where you are.

? Gratitude: A Shift in Perspective

Gratitude journaling has been scientifically shown to:

  • counteract worry and and negativity
  • boosts your mood and your motivation
  • rewire the brain for positivity

The Gratitude section prompts you to list 3 things you’re thankful for. It could be a person, a place or a thing. You will choose broad things at first, then you will start to get detailed and you will begin looking for things to write down the next day. 

? Mind: Setting Daily Intentions & Goals

Your mind is a garden—what are you planting today?

The Mind section encourages you to write down 3–4 actionable goals that improve your mental and emotional well-being that day.

These might include meditation, reading, checking things off your to-do list, or learning something new. There’s even a Creative & Sacred Space to add to your vision board, write a friend or family member who needs blessings or good energy.

Benefits:
Increases focus and motivation
Creates mental clarity
Strengthens habits through intention

? Body: Your Daily Health Tracker

In the Body section, you’ll find simple, motivating ways to log:

  • Steps (movement)
  • Water intake
  • Protein consumption
  • Sleep hours

This visual progress tracker supports sustainable wellness by making health goals tangible. Over time, this builds greater awareness of your rhythms and needs.

Benefits:

Encourages balanced hydration and nutrition
Improves sleep and recovery
Builds accountability for physical well-being

✨ Spirit: Affirmations & Intentions

Your spirit needs nourishment too. This section is where you reconnect with your inner light.

The Spirit section invites you to write affirmations or mantras—words that ground, uplift, and empower you. Affirmations help replace fear-based thinking with love-based presence.

Examples:

“The Abundance I seek, is also seeking me. I remove any blockage between us.”
“I attract only good things. good things find me all day long”
“I am so lucky. My day is filled with amazing surprises”

Benefits:

  • Enhances spiritual connection
  • Reduces anxiety
  • Manifests Amazing Things

? My Journal: Daily Reflections & Intentions

This is where your soul speaks. I fill in the shaded areas at night. 

Morning intentions
Positive habits
Your favorite moment of the day 
What you need to release
Tomorrow’s focus

Writing like this strengthens your emotional resilience and gives you space to process, release, and realign.

Benefits:

  • Clears mental clutter
  • Promotes emotional release
  • Reinforces healthy patterns

? Weekly Reflection: Realignment & Renewal

The Weekly Reflection section is like a weekly wellness check-up—with you as both the guide and the student.

You’ll track your:

  • Weekly mood
  • Positive events
  • Focus areas for next week (nutrition, emotional well-being, relationships, etc.)
  • Weekly habit tracking
  • Plan to make next week better

Benefits:

  • Provides holistic insight
  • Tracks growth over time

Helps you pivot and improve gently, week by week

Why It Matters
This wellness journal is more than paper—it’s a helpful tool for your wellness journey. It’s a place to celebrate your wins, soften through your struggles, and hold yourself accountable with compassion.

Whether you’re navigating stress, healing your body naturally, exploring emotional growth, or just wanting a deeper connection to yourself—this journal holds space for it all.

? It’s your daily counselor, wellness coach, nutrition guide and the best friend to unload your problems.

    Disclaimer: We are an affiliate of many companies, which means that we may receive a commission if you click on our affiliate link and make a purchase. However, this does not affect our reviews and comparisons. We strive to provide honest opinions and recommendations based on our own experiences and research. Any product claim, statistic, quote, or other representation about a product or service should be verified with the manufacturer, provider, or party in question.

    VIDEOS

    SECTION 1 – GRATITUDE, Margorie Rose Espe
    This daily gratitude section of my wellness journal allows you to start your day with a positive mindset that is as easy as writing down 3 things you are grateful for. At first this will be really broad. Such as I am grateful for my husband, I am grateful for my kids. As the days go by, you start to look for things throughout the day to write in your journal the next day.
    Starting your day with gratitude focuses your attention on what is good and positive.

    Embracing Self-Care in a Busy World

    Embracing Self-Care in a Busy World

    Embracing Self Care for Wellbeing

    Embracing Self-Care in a Busy World: Nurturing Your Well-Being Naturally

    Why is it that it’s so easy to take care of everyone else but not take care of ourselves? In today’s fast-paced world, self-care often takes a backseat as we juggle numerous responsibilities and commitments. However, it is essential to recognize that self-care is not a luxury but a vital component of overall well-being. Embracing self-care amidst our busy lives is a transformative act of nurturing ourselves naturally. In this blog, we explore the significance of self-care and share practical and natural approaches to integrate self-care into your daily routine, helping you achieve a harmonious balance between mind, body, and spirit.

    Self-care is more than just pampering or indulgence; it encompasses a holistic approach to nourishing ourselves on all levels—physically, emotionally, mentally, and spiritually. It involves tuning in to our needs and desires and providing the love and attention we deserve.

    In a busy world, it’s crucial to set boundaries to protect our time and energy. Learn to say no to commitments that do not align with your values or overload your schedule. Prioritize activities that bring joy and fulfillment, and make room for self-care without guilt.

    Nature offers a sanctuary for self-care. Spend time outdoors, immerse yourself in the beauty of natural surroundings, and allow nature’s calming influence to rejuvenate your spirit. Whether it’s a walk in the park, gardening, or simply sitting under a tree, connecting with nature is a natural healing balm for the soul.

    Incorporate mindful natural movement practices like yoga, tai chi, or qigong into your routine. These activities not only promote physical well-being but also cultivate mindfulness and inner peace, reducing stress and improving overall mental health.

    Nourishing your body with wholesome, nutrient-rich foods is an essential aspect of self-care. Embrace a balanced diet that includes plenty of fruits, vegetables, whole grains, and healthy fats. Mindful eating practices allow you to savor each bite and develop a harmonious relationship with food.

    Designate a sacred space in your home where you can retreat for moments of peace and introspection. Fill this space with items that inspire you, such as candles, crystals, or calming artwork. Dedicate time to be present in this space and connect with your inner self.

    Prioritize quality sleep and ensure you get sufficient rest to rejuvenate your body and mind. Create a bedtime routine that promotes relaxation, such as reading a book, practicing gentle stretches, or enjoying a soothing cup of herbal tea.

    Practice mindfulness, meditation, and prayer to quiet the mind and cultivate a sense of inner calm. Regular meditation sessions help reduce stress, enhance focus, and foster a deeper connection with yourself.

    Treat yourself to natural self-care rituals using essential oils, herbal baths, or DIY skincare products. These remedies not only nourish the body but also uplift the spirit, allowing you to indulge in a blissful self-care experience.

    Take intentional breaks from technology and social media. Unplugging allows you to be fully present in the moment and recharge your mental energy, reducing the overwhelm of a busy digital world.

    In a world that glorifies busyness, embracing self-care becomes a radical act of love and respect for ourselves.

    By prioritizing self-care and nurturing our well-being naturally, we cultivate a sense of balance and inner harmony. Remember that self-care is a deeply personal journey, and what works for one person may not work for another.

    Listen to your intuition and discover the self-care practices that resonate with your unique needs and values. Embrace self-care as a natural healing ritual, guiding you towards a more fulfilling and joyful life amidst the hustle and bustle of a busy world.

    Here’s some links to my favorite brands to get you started on your self-care journey!
    Guru Nanda >> Click for $15 off to get you started
    Cultivate Elevate 10% off with code MARGIE10
    Earth + Moon 10% off with code MARGIE10
    Wellness Journals by Margorie Espe

    Disclaimer: We are an affiliate of many companies, which means that we may receive a commission if you click on our affiliate link and make a purchase. However, this does not affect our reviews and comparisons. We strive to provide honest opinions and recommendations based on our own experiences and research. Any product claim, statistic, quote, or other representation about a product or service should be verified with the manufacturer, provider, or party in question.
    Margie’s Favorite Holiday Finds

    Margie’s Favorite Holiday Finds

    The-Earth-Heals-Summer-Smoothie

    Margie’s Favorite Things

    Our commitment to natural healing resonates with me this holiday season, I have found some fun finds this year.
    Each gift thoughtfully reflects The Earth Heals’ mission of natural wellness.

    Join me on a journey through my favorite finds—products that not only make wonderful presents but also will make you feel good about giving them. From nourishing self-care essentials to eco-conscious finds, each item encapsulates the spirit of nurturing well-being, both within and around us.

    Let’s unwrap my top picks. ??

    Reusable Silicon Bags

    The STASHER is endlessly reusable, resealable, silicone storage bag that eliminates single-use plastics.  I am replacing all of my single use storage bags. I love the idea of being able to use these for everyday and also for the freezer, They have a wide range of colors and lots of bundles too. Their locking seal is amazing for liquids. One side is smooth, and one side is matte finish. Great for labeling.
    My favorite economy version is LERINE.

    You will see these highlighted in my Meal Prep Series in January.

    ONE BAG REPLACES 260 SINGLE USE PLASTIC BAGS EACH YEAR

    BUDGET FRIENDLY FAVORITES

    Electric Tea Kettle

    The Cuisinart Electric kettle is our most used appliance. We used this multiple times a day!

    • Tea (morning, noon and nighttime)
    • Sanitizing kitchen sink and other items
    • French Press
    • Pour-over coffee
    • Reheating rice and pasta
    • Quick hot water for cooking
    Vitamix Blender

    This is a staple in our house. You first saw me use it in my Frozen Lemonade Tonic. I also shared with you one of my favorite soups, Tomato Soup.  I used this multiple times per day. I chose Vitamix because of its reputation of being handed down, not thrown away, which I love. It is powerful with it’s aircraft-grade stainless steel blades that breaks up even the toughest ingredients, it is a metal drive system that connects the container to the motor base—allowing better blends and a longer lifespan. And, it is self cleaning! Add warm water and a drop of soap and 30 seconds later, your blender is ready for it’s next task. 

    • Smoothies
    • Soups
    • Frozen Desserts
    • Nut Butters
    • Non Dairy Milks
    • Sauces
    • Baby Food
    • Dressings
    • Marinades
    • Flours
    • Food Prep
    Mini Trampoline

    If you are looking for something that will change the way YOU (and your loved ones) look at exercise, consider REBOUNDING. 

    For MANY reasons, the mini trampoline is at the top of my list of favorite things this year! I feel like I have finally found the perfect exercise that I can stick with for the rest of my life. If you are looking for the perfect gift, you will never go wrong giving the gift of HEALTH.
    Listed below are the long list of benefits. HERE ARE MINE:

    • Low Impact on my joints
    • 10 minutes of trampoline workout is the same as 40 minutes of running (See Report from NASA)
    • Convenient – At home and at any time, rain or shine!
    • It is FUN!!!! No, seriously! It.Is.Fun. You can keep your own pace during workouts. You can move without leaving the trampoline or you can jump high into the air –  Sign Up for the FREE Trial  It takes about 2 minutes of jumping to shake off a bad mood ?
    • Lymphatic System Stimulations – this is the reason I tried this. I had my salivary gland removed a while back and some days I need to manually massage to reduce the swelling.
    • Weight Loss – The constant bouncing engages multiple muscle groups, revs up your metabolism, and aids in weight management. It strengthens every single cell of the body, both muscle and non-muscle.
    • I look forward to it – I don’t dread it. 200+ workouts accompanying this rebounder are incredibly fun. You can pick what you enjoy.
      Even rebounding while you watch the news or watch your YouTube in the morning will have dramatic benefits on your health.

    1. Cardiovascular Fitness

    Rebounding isn’t just about bouncing up and down; it’s a cardiovascular workout in disguise. The rhythmic bouncing engages large muscle groups and gets your heart pumping, improving blood circulation and enhancing your cardiovascular fitness. This low-impact exercise can be particularly beneficial for individuals who need a gentler option for their heart health.

    2. Lymphatic System Boost

    Your lymphatic system plays a vital role in removing toxins and waste from your body. Rebounding helps stimulate the lymphatic system, promoting detoxification and improving immune function. The up-and-down motion of bouncing helps to open and close lymphatic valves, allowing the lymph fluid to flow more efficiently. This can contribute to a healthier immune system and better overall well-being.

    3. Bone Density Enhancement

    As you bounce, the gravitational force changes with each jump, creating a light impact on your bones. This can be especially advantageous for those concerned about bone density loss. Rebounding is known to stimulate bone remodeling, promoting the growth of stronger bones. It’s a valuable exercise for individuals of all ages, especially older adults looking to prevent osteoporosis.

    4. Core Strengthening

    Maintaining balance and stability on the trampoline engages your core muscles. With consistent rebounding, you can tone and strengthen your abdominal and back muscles. A strong core not only helps with posture but also provides a solid foundation for other physical activities.

    5. Stress Reduction

    Exercise, in general, is a great stress reliever, and rebounding is no exception. The repetitive motion and the rush of endorphins that come with it can help alleviate stress and improve your mood. It’s a playful way to release tension and clear your mind after a long day.

    6. Joint Health

    Unlike high-impact exercises that can strain joints, rebounding offers a low-impact option that’s gentle on your joints. The cushioning effect of the trampoline reduces the risk of joint injuries, making it suitable for individuals with joint pain or arthritis. Regular rebounding can improve joint mobility and flexibility.

    7. Weight Management

    Rebounding is an effective calorie-burning activity. The constant bouncing engages multiple muscle groups, revs up your metabolism, and aids in weight management. It’s a versatile workout that can be tailored to different fitness levels and goals.

    8. Improved Coordination and Balance

    Maintaining stability while bouncing challenges your coordination and balance skills. Over time, these skills can improve, benefiting your overall physical performance and reducing the risk of falls, especially in older individuals.

    9. Cognitive Enhancement

    Believe it or not, rebounding can also have positive effects on your brain. The increased blood flow and oxygen delivery that come with cardiovascular exercise can enhance cognitive function, including memory and focus. Bouncing on a trampoline might just be the fun brain boost you didn’t know you needed.

    10. Convenience and Enjoyment

    Rebounding offers the convenience of being a home-based exercise. You don’t need a large space to set up a mini trampoline, and you can fit in a quick workout whenever you have a few spare minutes. The playful nature of bouncing can also make your workout sessions more enjoyable, encouraging consistency in your routine.

    In a world where staying active is essential for overall health, rebounding presents itself as a versatile and enjoyable option. From cardiovascular fitness and bone density enhancement to stress reduction and cognitive enhancement, the benefits of rebounding are as diverse as they are impressive. Whether you’re seeking a low-impact exercise, a creative way to boost your lymphatic system, or an effective stress reliever, bouncing on a mini trampoline offers something for everyone.

    Remember, as with any new exercise, it’s important to start slowly and listen to your body.
    So, why not add a little bounce to your life and reap the rewards of this fun and effective workout?

    Your health and well-being will thank you for it!

    Use code EARTHHEALS for 10% off just in time for the holidays. They are currently running some amazing deals for the holidays as well. I just discovered their workouts to go with the trampolines.

    I LOVE THE OPTIONS.

    From the type of workout, to the duration, and the music, it is perfect!
    And, I love the instructor, Sydney. She is friendly, fun-loving, and most important, Authentic. She has struggled with her weight after a gymnastics injury that led her to rebounding as a safe exercise for lower back pain. 

    There are many rebounder options to choose from $129.00 – $649.00. This one is $129.99 + 10% Off with EARTHHEALS Discount Code. ONETWOFIT 48″ SILENT REBOUNDER
    Regular price$129.99 USD ($116.99) + FREE Shipping.  I chose this one because of the size and their reputation. 

    I highly recommend the workouts at Bounce N’ Burn . They offer 200 + workouts with 3 new ones released each week. They have a 5-day trial to see if this is for you. I just signed up for a year. They have a special at 50% off per month and per year.

    CLICK FOR FREE 5 DAY FREE TRIAL

    They have a Facebook Group, monthly challenges, and a variety of fun workouts with great music. That is what sold me.

    Sign Up for the FREE Trial 

    5 Days to take a look at their offerings. Here is a peak at their classes:

    www.bouncenburn.com/home#learnmore

    Use Discount Code MARGIEESPE2212 at checkout for 50% off!

     

    Don’t Forget Our Very Own The Earth Heals Products

    Perfect Stocking Stuffers

    FAVORITE FREE GIFTS

    Insight Timer

    The World’s Largest Library of FREE Guided Meditations on Earth – with 150,000 tracks from psychologists, spiritual leaders and mindfulness teachers.
    Meditation, Sleep, Breathwork, Yoga, Contemplation. Wellness means different things to different people. With a focus on personalization and choice, more time is spent on Insight Timer than all other meditation apps.

    THE EARTH HEALS - Yuka

    Yuka 

    Yuka deciphers product labels and analyzes the health impact of food products and cosmetics. This FREE tool is invaluable when it comes to making healthy choices while at the store. It rates foods and cosmetics on a scale from 1 – 100. It has a community of almost 47 million subscribers. It is completely independent: no ads, no influencers, and responsible financing. This app is amazing. It is addicting once you start using it. You will be going through your pantry, the grocery stores and your medicine cabinets. 

    Exploring the Benefits of Activated Charcoal

    Exploring the Benefits of Activated Charcoal

    The Black Diamond of Detox and Wellness

    Exploring the Benefits of Activated Charcoal

    Activated charcoal, a seemingly simple substance derived from natural sources, has gained significant popularity in recent years for its potential health and beauty benefits. While it may be surprising to associate charcoal with wellness, its “activated” form possesses unique properties that make it a versatile tool for a variety of applications. In this blog post, we’ll delve into the world of activated charcoal, exploring its potential benefits and how it can be utilized for improved well-being.

     

    Understanding Activated Charcoal

    Activated charcoal is a fine, black powder made from natural materials like coconut shells, wood, peat, bamboo, or sawdust. The process of activation involves exposing the charcoal to high temperatures combined with specific gases or chemicals. This treatment creates a highly porous surface, increasing its surface area and making it more adsorbent.

    Potential Benefits of Activated Charcoal

    1. Detoxification and Digestive Health 

    Activated charcoal’s porous structure allows it to adsorb toxins and chemicals in the digestive tract, preventing their absorption into the bloodstream. It’s often used to alleviate digestive discomfort, such as bloating and gas. Moreover, in cases of poisoning or overdose, activated charcoal can be administered in medical settings to reduce the body’s absorption of harmful substances.

    2. Teeth Whitening and Oral Health

    Activated charcoal is widely acclaimed for its teeth-whitening properties. When used as a toothpaste or powder, it can help remove surface stains from the teeth, resulting in a brighter smile. Additionally, its antibacterial properties may contribute to improved oral health by reducing bacteria and preventing bad breath.

    3. Skincare and Acne Treatment

    The adsorbent properties of activated charcoal make it an excellent ingredient for skincare products. It can help draw out impurities, excess oil, and toxins from the skin, making it beneficial for those with acne-prone skin. Activated charcoal masks and cleansers are popular for deep cleansing and detoxifying the skin.

    4. Relief from Gas and Bloating

    Due to its ability to adsorb gas and toxins, activated charcoal is often used to relieve bloating and gas. It can help reduce discomfort and support a more comfortable digestive experience.

    5. Water Filtration

    Activated charcoal is widely used in water filtration systems to adsorb impurities and pollutants, making water safer and better tasting. It can effectively trap chemicals, bacteria, and harmful substances from water sources.

    How to Use Activated Charcoal

    1. Oral Use: Use activated charcoal toothpaste or powder a few times a week to help whiten teeth and maintain oral hygiene.
    2. Digestive Health: Take activated charcoal supplements or consume activated charcoal-infused foods to aid in digestive health. Ensure you follow recommended dosages.
    3. Skincare: Incorporate activated charcoal masks, cleansers, or scrubs into your skincare routine for deep cleansing and detoxification.
    4. Water Filtration: Utilize activated charcoal water filters to purify and enhance the taste of your drinking water.

    *Caution and Considerations*

    • Consult a Professional: Before using activated charcoal for medicinal purposes, consult a healthcare professional, especially if you’re on medications or have existing health conditions.
    • Dosage and Usage: Follow recommended dosages and usage instructions carefully to ensure safe and effective use.
    • Quality Matters: Use high-quality, food-grade activated charcoal for ingestion or topical applications to ensure safety and efficacy.

    In conclusion, activated charcoal presents a range of potential benefits that span from oral care to detoxification. However, it’s essential to approach its use mindfully, ensuring you opt for high-quality products and consult professionals when necessary. Incorporating activated charcoal into your wellness routine, with appropriate guidance, may offer a natural and effective way to support various aspects of your health and well-being.

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    Disclaimer: We are an affiliate of many companies, which means that we may receive a commission if you click on our affiliate link and make a purchase. However, this does not affect our reviews and comparisons. We strive to provide honest opinions and recommendations based on our own experiences and research. Any product claim, statistic, quote, or other representation about a product or service should be verified with the manufacturer, provider, or party in question.