My Own Health & Wellness Integral Plan

My goal is to live a healthy life, making the best choices I can based on sound, reliable, and safe scientific data.

I am a student of Buddhism (Dharma and Sangha) but not a Vegan or Vegetarian. I was raised going to a Catholic church every Sunday, was baptized, received communion, and had a confirmation as a parishioner of Saint Peter’s church in Rutland, VT but I do not practice Catholicism or Christianity. I still celebrate a humble, temperant,  and moderate Christmas. I have studied and continue to study (not practice) many of the world’s major religious faiths, healing systems, and belief systems, Judaism, Islam, Hindu, Wiccan, Pagan, Crystals, Cosmology, Astrology, Reiki, Meridians, Shamanism, Secular Humanism, Atheism, and Zoroastrology.

I have made a conscious choice to abstain from products with gluten and wheat but will consume grains and I don’t have a gluten disorder. I have made a conscious choice to abstain from dairy products and consume products with almond, coconut, cashew, or oats and I don’t have a lactose disorder. I have made a conscious choice to abstain from alcohol and other drugs because I am a person in long term addiction recovery and I take medications prescribed for my physical and mental health. I believe in purchasing and consuming whole fresh foods that are nutrient rich (organic, fair trade, sustainable), proteins, fats, carbs, vitamins, and minerals. My food servings are moderate and I believe in practicing grateful and mindful eating. I take a daily multivitamin supplemented with Vitamin D, Prebiotics, and Probiotics.

I practice a relaxing and restorative style of Yoga that includes holding a long pose and breathing while meditating or contemplating a subject (object). I believe in daily physical activity of any kind, exercises to build strength, endurance, and flexibility, high intensity interval training, cross fit, aerobics, pilates, and cardiovascular activities, not to lose weight or fill a desire for a body type or image, but to feel better and have a stronger and healthier body. I believe in a body-neutral philosophy, not body shaming, body positive, or glorifying obesity.

I use a daily practice called “Miracle Morning” (Hal Elrod) which includes time every morning doing nothing for 10 minutes, meditation or reflection time, affirmations and visualizations, mental planning and self therapy parts work. I believe in making my bed every day, brushing my teeth after every meal and before bed, and then reading or writing before going about my day. I believe a daily routine for bed should include the following rules: for one hour before bed, no television or technology in the bedroom, no food, no fluid, no exercise, just time for yourself.

I have one close friend (domestic/romantic partner) and I also believe in social and civic engagement, and the power of community and family (I have 4 siblings, 4 parents, 2 children, and a large extended family). That encompasses several domains of health and wellness, and I hope you can take something away from my honest and vulnerable self-disclosure.

I have worked on my own mental and physical health with Psychiatrists, Psychologists, Therapists, 12 Step Sponsors, Fitness Trainers, Life Coaches, Chiropractors, Physical Therapists, Physicians, Nutritionists, and Reiki Healers. I am not sharing my daily maintenance health and wellness plan to guilt anyone into my practices, I am just trying to convey that I practice what I teach, and not the kind of therapist or coach who would say “do as I say not as I do.”

Full disclaimer: I am aware that my practices may not work for everyone or someone else because…

  1. Everyone is different, genetically, biologically, mentally, emotionally, intellectually, spiritually, relationally, and culturally.
  2. Everyone has different schedules, careers, families, children, responsibilities, etc.
  3. Everyone has different abilities, capacity, insight, inner dialogue, strengths, and limitations.
  4. What I have learned and what you have learned may be dialectically opposed and different, so we may not understand each other.
  5. Everyone has had different experiences, events, influences, and circumstances. I have not walked in your shoes.


What I will leave you with:

Find the self-care practice that work for you, and practice it every day. Develop “atomic” habits that will transform into automatic behaviors. You can do it for you, or do it for others. You are the one who has to decide to start. It is your choice, decision, and responsibility if you desire it and have the willingness, ability, capacity, wisdom, and insight.