Happy New Year! I hope everyone is enjoying the first week of this new year. There’s a space that opens up within us when a new year or new season of life comes around. It’s a space for new vibes, new goals, new regimes, new practices, new habits, and a fresh mindset.

One of the many beauties of life is that we can always change, in fact, we are always changing. It’s inevitable. While a new year is always inspiring, you don’t have to wait for it to begin new things. There is always opportunity to become better, and there is always room for growth. We all know that setting outrageous and high expectation goals that are unachievable will not last long-term. It can be an unhealthy pressure that will only add stress into your life. Stress leads to all kinds of ailments, it’s the root cause of many diseases, and can cause the body to become imbalanced. When we want to make changes for the better it’s important to enjoy the journey, not feel punished by it. Setting realistic intentions that are attainable will help you successfully reach your goals while enjoying the journey.

Today I’m sharing 5 healthy and attainable lifestyle intentions that can help you work toward your best self, healthfully. These regimes are ones that will nourish all areas of your life to leave you feeling vibrant, healthier, happier, and more energized. I want to recap on the blog’s mission quickly. The Nourished Vibe is a space for you to discover that nourishment comes in all areas of your life. To nourish means to provide yourself with what is necessary for growth, health, and good condition. It’s important we not only nourish ourselves with good and real food, but to also nourish our mind with healthy thoughts, and our physical body with movement and self love. It’s a lifestyle! There is no quick fix to a better and healthier self, it takes consistency, patience, and a lot of self love. Creating long-term lifestyle habits that nourish your well-being is where you will see and feel change happen.


One. More self love

This is a big one, because there is a big difference between self love and selfishness. If you google “Self love” and “Selfish” this is what you will get…

Self-loveˈˌself ˈləv/ noun

regard for one’s own well-being and happiness (chiefly considered as a desirable rather than narcissistic characteristic).

Selfishness self·ish·ness ˈselfiSHnəs/ noun

1. the quality or condition of being selfish

2. an act of pure selfishness

Self love is not selfish. They are two very different things. Self love is important for our well-being, and it means something different to everyone because we don’t all love the same things. It’s important to do something you love daily, whatever it may be, maybe it’s hiking, going to the gym, walking outside, seeing a friend, being with family, being alone, making a phone call, making delicious healthy food, etc. Whatever it may be, create space and time for the things you love, it’s nourishing to your sense of purpose. Other acts of self love include things like setting boundaries, saying no to things that compromise your happiness, letting go, living intentionally, and protecting your mind and thoughts. All of these acts are simple ways you can add more self love into your life this year! What are some ways you add self love into your life? Have you ever considered putting yourself first? Fill yourself up so you can overflow and fill others up. Running on empty will only end up running you down. Make self love a priority this year, and always!

Two. Letting go

Letting go is the most powerful thing you can do for yourself. When we let go, we begin to harness the present moment, listen to our spirit, and connect to who we truly are. We live life with freedom to be. If something is not serving your spirit and your well-being, it needs to go. Write down the things that bother you, and be honest with yourself. It doesn’t matter if it’s something from yesterday, or something that happened years ago. Write down the negativity, the things that control you, and whatever it is that is not serving you for the better. As you go over these things, sit with them for a moment and dig a little deeper. Truly allow yourself to feel these things and let them be gone. At first, you might not be able to let it fully go, but as time passes you will begin to worry less and forgive yourself more. We can’t change things that are out of our control, or events that have happened to us. We are not perfect, but we are enough. When we push things down and don’t deal with them, they will backfire. Write things down, face them, and fearlessly let them go. The weight we carry when we don’t let things go will only bring our spirit and our health down. Stay healthy, let go! This is a practice you can do at any time, and however many times it is needed. Life keeps happening, experiences keep shaping us, and things will happen to us, good and bad. Let go and live free.

Three. Choose real foods and hydrate often

When we choose real, clean, whole foods, our bodies will reward us with great health. Keep healthy eating simple. Add more veggies, incorporate healthy fats for long lasting energy and hormone balance, aim for quality sources of protein to keep you strong, eat your fibre so things keep moving, find out what foods are in season and be sure to enjoy them. There are so many real food options out there for you to enjoy and create amazing simple dishes out of. Make nutritious food choices between 80 and 90 percent of the time, leave 10 to 20 percent for some wiggle room for things like travel, special occasions, or to simply treat yourself to your favourite indulgence. This keeps things attainable and balanced. If you’re athletic, make sure you’re nourishing your body properly to meet its needs. Don’t forget to drink your water! It keeps things moving and helps the body function properly. If you hate plain water, infuse it with nutritious flavours like sliced cucumber, fresh squeezed lemon or lime, orange slices, fresh berries, or mint leaf. You could also enhance hydration by adding trace mineral drops to it, this also will help increase your mineral intake. Drinking water is the best way to avoid dehydration, especially for people who are athletic, and during the summer months when we perspire more. Aim to get 8 to 10 glasses a day, it’s typically enough for maintaining healthy electrolyte balance. Increase your water intake even more if you are in high heat temperatures or working out. Don’t drink all your water at once either, drink it consistently throughout your day to keep well hydrated. Other benefits of staying hydrated include increased energy, better complexion, regularity in digestion, and prevention of muscle cramping.

Four. Create morning and evening routines

Morning routines are crucial for setting the tone for your day ahead, and evening routines are crucial for enhancing your quality of sleep. Having routines to begin and end your day is not only beneficial for feeling more rested and more energized, but it’s also beneficial for enhancing your overall health and wellbeing in all the areas of your life. The way we set up for our day ahead is how we will carry out the entire day. When we wake up and have to rush to get out the door, this is what we carry with us throughout the day. We become disconnected and end up running on stress or having feelings of being overwhelmed. Like the morning, the way we wind down in the evening also sets the tone for our quality of sleep. When we take time to be present and have practices or regimes around sleep, we begin to sleep better and ultimately feel better.

Simple morning routine ideas

  • Wake up 30 minutes earlier than you normally do. When you first wake up, only look at your phone if it is to turn off your alarm.
  • Get connected with yourself. Take a moment to be present with yourself when you wake up, how does your body feel?
  • Drink a glass of hot or cold lemon water to hydrate, cleanse your digestive system, flush toxins, and replenish from a nights sleep.
  • Make yourself a nutritious energizing morning elixir like the Balancing Morning Elixir or the Creamy Vanilla Matcha Latte! (see recipes below)
  • Make time to get your body moving in whichever way you enjoy most, whether it be yoga, going for a morning walk/run, hitting the gym, or going to one of your favorite workout classes. Exercise in the morning releases all those positive and energizing endorphins that will only make you feel amazing for the day ahead.
  • Make yourself a nutrient dense breakfast packed with protein, healthy fats, and fiber (like avo toast)! If you’re coming back from a workout, make a post-workout greens smoothie, or anything you enjoy to nourish yourself with post-workout. Sit down and be present while you have your breakfast. Once you have eaten, check your emails, phone, or whatever little things you need to do.
  • Get your diffuser going with an invigorating blend to energize you with each breath. While the diffuser is going, go jump in the shower and use your favourite healthy products that nourish your hair, skin, and body. Once you’re done in the shower, follow through with the rest of your skin care regime and moisturize your body to give your skin some extra hydrating love. By this time your diffuser will have your space smelling amazing which will only make you feel amazing while you finish getting ready for your day. Follow through with the rest of your getting ready regimes and head out the door feeling all kinds of self-love, peacefulness, and happiness!

Simple evening routine ideas

  • Prepare yourself for the next day so you aren’t running around in the morning and elevating your stress levels. Put out your gym clothes, prepare your food for the next day, make sure you have finished off everything you could to get done for the day so you can go to bed peacefully.
  • Set boundaries to feel balance. It’s important to set boundaries when it comes to things like work and technology, it’s important to create balance in your life. When we work work work and go-go-go we miss out on spending time with our loved ones, family, and friends. When we are constantly glued to technology, we also miss out on things like the real moments of life. Set time in your evening to shut everything off and just be present with yourself, loved ones, or friends. Go out for a walk and leave your phone behind, it’s a great way to shut everything off and be present.
  • Get connected with yourself. Turn on the diffuser with some relaxing aromas like lavender, ylang ylang, cedarwood, or whatever aromas you find peaceful and relaxing with each breath.
  • Make an evening skincare ritual, washing your face at the end of the day feels so good and helps the body naturally relax and wind down. If it’s a Sunday night, do an evening face mask and read a book while the mask sits on your skin. Give your skin some love!
  • Make yourself a sleepy time tea with chamomile, rose, or lavender.
  • Increase magnesium intake to improve quality of sleep. Magnesium deficiency can increase stress and inflammation. Adding more magnesium rich foods to your diet, or making a magnesium tea or taking an epsom salt bath in the evenings are all ways to increase your magnesium intake for a healthier more rested sleep.
  • Have an epsom salt soak for instant relaxation. It’s a great way to calm your body and mind, as well as relax your muscles and alleviate any tension or soreness. I like to add essential oils to my epsom salt soaks to further enhance relaxation.
  • Do a slow deep stretch yoga routine to help clear your mind and help your body slow down. When we are go-go-go it can be difficult to turn things off. Practicing yoga is a great way to teach yourself how to pause and be present.
  • Get your 8 hours of sleep, evening routines are especially great for people who have difficulty falling asleep. The practice of shutting off and winding down in the evenings will help you feel more rested and become a better sleeper. If I am waking up at 7:00AM, I will make sure I am in bed by no later than 10:15PM. This gives me time to turn on my diffuser + sleepy music and doze off.
  • If you have difficulty falling asleep try playing some calming rainfall sounds, ocean waves, or peaceful meditation music when you get into bed. I have a playlist called Sounds of Sleep on Spotify, you can check it out for some sleepy time sounds. I used to be a terrible sleeper, now I value sleep so much. It’s crucial for our overall health, healing, and functioning. The practice of shutting off and winding down improved my sleep immensely.

Five. Move intuitively

Think of exercise as a commitment to moving your body. Moving intuitively means to move the way that makes you feel good, it’s choosing to honor your body. Check in with yourself daily and ask yourself what your body needs. Are you feeling high energy, low energy, sore, or stiff? Do a body scan, check in with yourself. The reason so many people get discouraged with exercise is because typically they are doing exercises they aren’t enjoying, or ones that aren’t giving the expected results. Our bodies are very unique, two people can be doing the same kind of exercise, achieving completely different results. Pick a form of exercise each day that makes you feel good, and work hard at it! If you’re feeling high-energy, get a good run in. If you’re feeling strong, lift some weights. If you only have 15 minutes to workout, go walk on an incline. Adjust your exercise regime to how you’re feeling and how your schedule looks. Just commit to moving your body daily in whichever way feels the best! You are exercising to live a healthy and vibrant life, not to punish yourself. Make it enjoyable and fall in love with moving your body. Some days we dominate our workouts, while other days our workouts dominate us, but no matter what, know that whatever exercise you did today was enough because you listened to your body. Consistency and commitment to moving the way you enjoy makes exercise become a lifestyle, as opposed to a chore.

I’m capping off this blog post with two nourishing, balancing, and energizing elixir recipes for you. I stopped drinking coffee on December 27th (I was an avid coffee drinker), and these nutritious elixir blends are ones that I have been enjoying so much in replacement of coffee! I will be doing a blog post to further elaborate on why I have turned off coffee in a month or so from now. It’s not to bash it in any way at all, it was simply something I had to do and can’t believe I did not do it sooner (I know, I probably sound crazy to all the coffee lovers out there). I’ve also created a New Year New Vibes ‘18 playlist on Spotify too. It’s a playlist to kick off your new year with some good tunes to radiate all the good vibes!


  • Servings: 1
  • Difficulty: Easy
  • Print

Give your hormones some love with this balancing morning elixir. This nutrient dense blend comes packed with adaptogens, healthy fats, plant protein, vitamins, minerals, and antioxidants to leave you feeling in harmony + energized for the day ahead.


  • 1 cup coconut milk, heated
  • 1 tsp ashwagandha powder
  • 1/8 tsp rhodiola powder
  • 1 tsp maca powder
  • 1/2 tsp cinnamon
  • 1/2 scoop vanilla plant protein powder, optional
  • 1 tbsp cashew butter, or any nut butter of choice
  • Sweetener of choice to taste, 1 date or 1 tsp organic pure maple syrup are a few options


  1. Heat plant based milk over the stove in a small saucepan.
  2. Once milk is heated through, pour it into a simple blender and blend it with the rest of the ingredients until creamy and frothy.
  3. Pour blend into your favourite morning mug and enjoy!


  • Servings: 1
  • Difficulty: Easy
  • Print

A nutritious boost to a matcha latte that comes packed with vitamins, minerals, antioxidants, plant protein, and long lasting energy.


  • 1 cup cashew milk, heated – or any plant based milk of choice
  • 1 tsp quality matcha powder
  • 1/2 scoop vanilla plant protein powder
  • 1/8 tsp pure organic vanilla extract (non-alcoholic)
  • 1 tsp moringa powder
  • 1/4 tsp chaga powder – optional for an additional potent antioxidant boost
  • 1/2 tbsp coconut oil- or any healthy fat of choice (ghee butter, MCT’s, nut butter)


  1. Heat plant based milk of the stove in a small saucepan.
  2. Once milk is heated through, pour it into a simple blender and blend it with the rest of the ingredients until creamy and frothy.
  3. Pour blend into your favourite morning mug and enjoy!

Wishing everyone a happy and healthy new year! I hope you find some inspirations in today’s post. Cheers everyone, stay vibrant and happy! Comment below any intentions you are setting for yourself, I would love to hear what you are manifesting this year.

Good vibes only,Jenna

Feature photo by: @madsthesedays

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