Tolman Self Care Podcast
170 episodes - English - Latest episode: 2 months ago - ★★★★★ - 1 ratingWelcome to the Tolman Self Care podcast where we bring you weekly Self Care content in easy-listening audio format. It’s a great way to boost your health and wellness mindset any time you’re multi-tasking at home, in the car or on your morning walk! The true foundations of Self Care are the 7 principles of health: Air, Water, Sunshine, Walking, Wholefoods, Non-Toxic Relationships and Passion. Join us as we share weekly tips, wisdom and insights to help you raise your Self Care consciousness and to live a happier, healthier life!
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Episodes
How Serotonin Elevates Your Mood and 3 Ways To Boost Serotonin In Your Body
February 21, 2024 03:00 - 7 minutes - 5.51 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
Tips To Create Healthy Work-Life Balance
February 21, 2024 03:00 - 8 minutes - 5.52 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
Stop Sitting Your Way To Poor Health Desk Job Posture Tips
February 21, 2024 03:00 - 8 minutes - 5.64 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
7 Ways Nature Can Enhance Your Mental Health & Wellbeing
February 21, 2024 03:00 - 7 minutes - 5.01 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
7 Ways To Help Prevent Alzheimer
February 21, 2024 03:00 - 10 minutes - 7.21 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
7 Natural Solutions For Managing Body Pain
October 04, 2023 05:00 - 10 minutes - 7.07 MBIf you've ever suffered from chronic body pain, you'll know it can be debilitating, affecting every aspect of your daily life. While there are many synthetic medications on the market that can deliver short term relief, using 'self care' as a more holistic solution can be a more sustainable way of overcoming chronic pain over the long haul. Here, we reveal the most effective natural solutions for managing chronic pain so that you can find ongoing relief and take back control of your mobili...
Carb Cravings: What It Means And Are They Harmful To Your Health
October 04, 2023 05:00 - 8 minutes - 5.98 MB"Carb Cravings" is a common term used for addictions to sugary or starchy foods that cause a short term 'feel-good' response in the brain. The problem with Carb Cravings is that they're one of the biggest causes of obesity, diabetes, inflammation in the body and chronic fatigue syndrome, so it's important to know what causes this addiction and what to do about it. Here we reveal the truth about carb cravings, why not all "carbs" are created equal, and which carbs you should eat to avoid th...
Mental Health: 5 Simple Activities to Help You Reset Your Mind & Recharge
October 04, 2023 05:00 - 7 minutes - 5.27 MBIn today's fast-paced world of constant bombardment, finding moments of peace and giving our minds a well-deserved break is difficult but essential for maintaining balance and overall wellbeing. While relaxation means different things to different people, engaging in activities which ease the mind can bring a sense of calm, clarity and rejuvenation. Here, we reveal five simple activities to clear the mental chatter and provide you with respite to help soothe and restore your busy mind. Fo...
Why Green Foods Help Prevent Cancer
October 04, 2023 05:00 - 9 minutes - 6.49 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
The Power Of Forgiveness
October 04, 2023 05:00 - 6 minutes - 4.5 MBForgiveness is a powerful trait that can bring emotional freedom to your life, yet for many, it is one of the hardest things to practice. If you have ever been the victim of some form of wrong doing or injustice, it is natural to immediately feel resentment or anger towards the perpetrator. However, when this resentment consumes your thoughts and emotions it can have a negative long term impact on your mental health and your ongoing relationships. Here, we explore exactly why learning to ...
7 Food Groups That Support Healthy Digestion
September 19, 2023 00:00 - 14 minutes - 10.3 MBPoor digestive function is the primary cause of sickness and disease that occurs in the body. Here we reveal some basic wisdom about the digestive system and share seven food tips to help support your healthy digestive health. For more information and all of your self care needs, visit us at www.tolmanselfcare.com
9 Ways To Deal With Anger & Emotional Stress
September 19, 2023 00:00 - 10 minutes - 7.33 MBAnger is an emotion we all experience from time to time, but if it becomes a daily trigger it can greatly impact the quality of your life in a negative way. Here we explore 9 ways for dealing with angry emotions in a more positive way, for your own benefit and for the benefit of everyone you come in to contact with. For more information and all of your self care needs, visit us at www.tolmanselfcare.com
4 Ways to Ease Neck Stiffness and Pain
September 15, 2023 00:00 - 11 minutes - 7.9 MBNeck stiffness is a something many people experience from time to time. It is a common condition that can be triggered by anything from sleeping in an awkward position, sitting hunched for long periods over a desk, to even a sudden tweak caused by lifting something heavy or off a shelf. So what are the natural remedies that can help heal a stiff neck? And what are the simple steps you can take to minimise the chances of neck stiffness moving forward? Here we reveal our four top recomme...
How To Make Your Home Environment Support Your Wellness
September 15, 2023 00:00 - 6 minutes - 4.25 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
3 Easy Smoothie Recipes To Help You Energise Your Day
September 15, 2023 00:00 - 6 minutes - 4.79 MBIf you lead a busy or active lifestyle, it is essential to prioritise your health with the right daily nourishment to maintain a high level of energy and overall wellness. To help you achieve this, one of the quickest and most convenient ways to get delicious nutrients into your body is with home-made smoothies. Here we share with you three delicious smoothie recipes you can easily make yourself at home as part of your weekly food and healthy diet plan. For more information and all of you...
5 Top Essential Oils For Protecting Your Health During The Winter Season
June 13, 2023 00:00 - 10 minutes - 7.33 MBEach year around winter time our bodies come under threat, mainly from airborne pathogens and viruses that proliferate in cold climates. Whether it be the discomfort of a cold, flu, sore throat or some type of respiratory or breathing congestion, the goods news is that mother nature provides a selection of pure plant extracts that can ease and remedy common winter health complaints. Here, we reveal 5 of our favourite pure essential oils, derived only from plants, that can help strengthen y...
8 Tips For Healthy Blood Sugar Balance
June 13, 2023 00:00 - 13 minutes - 9.59 MBOne of the biggest problems in the health care industry is an over reliance on blood sugar readings to prescribe blood stabilising drugs for people who don't necessarily need them. Here we explain what is meant by "blood sugar", why you should be concerned about it, and our eight common-sense solutions for ensuring you have healthy blood sugar balance. For more information and all of your self care needs, visit us at www.tolmanselfcare.com
Why Berries Are Nature Vaccines 5 Key Reasons To Eat Them
June 13, 2023 00:00 - 10 minutes - 7.55 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
Oily Skin: 7 Ways To Restore Healthy Skin Balance
June 13, 2023 00:00 - 14 minutes - 9.84 MBPeople who have oily skin have overactive oil glands that produce more oil in the epidermis layer than is needed or wanted. This is what leads to the greasy shine and enlarged pores which can lead to various skin problems. Luckily, there are natural ways to remedy oily skin at home so that you can experience beautiful, glowing skin. And NO, you don’t need expensive products, 12-step routines or fancy cosmetic cleansers! Here we share the main causes of oily skin, as well as simple remedie...
7 Ways To Have a Healthier Relationship with Food
June 13, 2023 00:00 - 12 minutes - 8.43 MBHaving a healthy relationship with food is a vital mindset if you want to experience lifelong emotional and physical wellbeing. There is much truth to the term, "you are what you eat", particularly due to the impact that food has on how your body performs and how you feel. Here, we discuss seven key ways you can achieve this so that healthy eating becomes a way of life for you rather than something that you struggle to stick with over the long term. For more information and all of your s...
7 Easy Energy Foods To Boost Your 'Get Up & Go'!
May 24, 2023 03:00 - 10 minutes - 7.51 MBWhen it comes to quick and easy foods to boost your energy levels, thankfully there are a variety of wholesome choices you can make. The problem today is most people are addicted to processed sugary snacks, artificially flavoured energy drinks and commercial-grade caffeine, and wonder why they're always feeling lethargic and lacking 'get up and go'. Here we reveal some of the most convenient energy foods available that won't cause your blood sugar to spike the way that many 'fake' energy f...
Understanding Calcium and Strong Healthy Bones
May 24, 2023 03:00 - 11 minutes - 7.72 MBThe health and strength of your bones is not something you'll likely notice unless you fracture a bone at some point in your life. Usually it is not until you get older that signs of weak, brittle bones or bone related diseases become a big factor. Calcium is a vital nutrient for bone health but most people have no idea how this mineral is formed in the body or where to get it. The truth is, there is more to the common claim that, "you need to eat dairy products for calcium" than is gener...
Three Ways to Keep Your Teeth White Naturally
May 24, 2023 03:00 - 8 minutes - 5.78 MBStrong, white, healthy teeth is not something that just happens by accident. Your daily oral hygiene habits play an important role in helping you to avoid cavities, gum disease and maintain that bright, healthy smile. The good news is, it is fairly easy to achieve and maintain healthy white teeth when you practice good quality oral hygiene principles. Here, we reveal the main factors that cause your teeth to loose their lustre and shine, and three tips to help you keep your teeth white, ...
Why Fibre Is So Vital To Your Health and Wellbeing
May 24, 2023 03:00 - 10 minutes - 7.12 MBWith all of the focus on carbs, protein and fats these days, there's one vital nutrient that often gets left behind: Fibre. The reason why Fibre is so important to your health, lies with how it impacts the complex system known as your gut microbiome. Fibre is found in plant foods - Fruits, Vegetables, Nuts, Seeds, Legumes and Whole grains. It’s important to note that what you eat does directly affect your gut biome and fibre plays a really important role. For more information and all of...
8 Dietary Tips To Help Fight Inflammation In Your Body
May 24, 2023 03:00 - 15 minutes - 10.4 MBInflammation in the body is a response to some form of chaos or stress that needs to heal. Any kind of inflammation is usually your immune system's response to some form of irritant that it is struggling to deal with in your body. As is the case with most health concerns, what you eat plays a crucial role in both healing and prevention, so here we share 7 dietary tips that can help you heal from inflammation quicker, or better still, avoid inflammation altogether. For more information an...
6 Tips To Help Reduce The Appearance Of Cellulite
March 15, 2023 00:00 - 11 minutes - 7.63 MBCellulite is a common skin condition that can affect anyone regardless of size or shape. Put simply, it occurs as a result of the accumulation of fat deposits underneath the skin which cause lumpy irregularities mainly over the buttocks, thighs and stomach. Whilst cellulite is common mainly among women, it can also affect some men also. When fat cells build up between connective tissues, it pulls on and protrudes through different areas of the dermis layer of skin, causing those unwante...
7 Ways To Boost Your Energy Naturally
March 15, 2023 00:00 - 12 minutes - 8.79 MBLow energy and ongoing fatigue are very common problems these days for millions of people. One of the biggest causes of fatigue is stress, closely followed by diet and lifestyle related factors. In general, if you suffer from constantly low energy and fatigue, it is usually a sign that you are either toxic or deficient or a combination of both. But the good news is you can easily turn this around and return to high levels of energy if you follow some simple self care steps on a regular ba...
What Is Functional Movement
March 15, 2023 00:00 - 9 minutes - 6.88 MBFunctional movement is a term used to describe those exercises that mimic the natural movements of the body which are generally performed by healthy, active people on a regular basis. Here, we explain exactly what is meant by functional movement and reveal the seven basic functional movements you should consider incorporating into your exercise routine, regardless of your level of fitness, age or goals, for wonderful health benefits even as you age. For more information and all of your sel...
Shilajit: A Miracle Natural Supplement You Need To Know About
March 15, 2023 00:00 - 5 minutes - 3.94 MBRecently there has been much talk about an amazing, natural mineral supplement called Shilajit. Shilajit is a blackish-brown powder sourced from high mountain rocks in the Himalayas, which has been used in traditional medicine for centuries. And now, more and more people are becoming aware of its powerful health benefits. Here we explain exactly what Shilajit is, the key benefits, and why you should consider making it part of your daily self care routine. For more information and all of ...
10 Diseases Drinking Enough Water Can Help You Avoid
March 15, 2023 00:00 - 12 minutes - 8.28 MBIt’s no secret that water is a vital source of life, but did you know that drinking enough water can also help you to avoid disease? Water is so important not only for healthy body function, but also for keeping at bay a long list of everyday ailments and even many chronic diseases. Here we reveal the role that water plays in supporting your body's resistance to 10 of the most common chronic diseases out there. Hopefully this will be enough for you to make sure you drink enough pure, clea...
Four Super Healthy Seeds To Eat For Stronger Immunity
February 14, 2023 05:00 - 9 minutes - 6.73 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
5 Tips For Treating Age & Sun Spots Naturally
February 14, 2023 05:00 - 9 minutes - 6.7 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
Cranberries | A Super Food For Stomach Ulcers Urological Health
February 14, 2023 05:00 - 9 minutes - 6.56 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
6 Functional Food Staples For More Energy
February 14, 2023 05:00 - 11 minutes - 7.8 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
Hair Loss: 5 Natural Remedies That Can Help
February 14, 2023 05:00 - 10 minutes - 6.94 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
The Problem With GMO Foods & 4 Ways To Avoid Them
January 05, 2023 02:00 - 7 minutes - 5.05 MBA Genetically Modified Food or Organism (GMO) is one that has been genetically re-engineered in a chemical laboratory. Large scale agribusinesses in certain countries use genetic modification in the cultivation of certain crops, to re-engineer seeds for mass production. The problem with genetically modified crops (GMO's) is that they contain a variety of chemicals such as, glyphosate, which is harmful to the body, is very allergenic and greatly compromises the nutrition of the food when c...
7 Benefits of Drinking "Real" Coffee: What You Need to Know
January 05, 2023 02:00 - 10 minutes - 7.24 MBCivilisation has been drinking coffee for centuries, and while the method of preparing it has changed drastically over the years, the benefits of 'real' or organic coffee (that has not been chemically tweaked), have not. Whether you use fresh brewed, pressed, or simple filtered coffee, the positives associated with drinking real coffee have become clearer in recent years, and moderate coffee consumption is now seen as a worthy addition to a healthy diet. But when consumed a little more c...
Depression: Little Known Causes & Tips That Can Help
January 05, 2023 02:00 - 17 minutes - 11.9 MBDepression is a growing disease that numbers into the hundreds of millions worldwide. However, it's worth mentioning that depression statistics are inflated due to the fact that the medical industry is very quick to "diagnose" the disease and prescribe anti-depressants as the primary solution. Here we reveal the most overlooked causes of depression, as well as a handful of lifestyle tips that can help to deal with depression in a more positive, natural way. For more information and all of...
Weight Loss: How Intermittent Fasting Can Help
January 05, 2023 02:00 - 12 minutes - 8.72 MBFasting is nothing new to humans since we know it's been practised by many long-lived cultures for centuries. Our bodies actually innately understand and respond to fasting and people are waking up to its incredible benefits for longevity and healing. Here we focus specifically on the benefits of intermittent fasting as a weight loss tool, with additional wonderful benefits, if you choose to embrace it as part of your self care routine. For more information and all of your self care needs...
5 Tips To Avoid A Holiday Hangover
December 21, 2022 03:00 - 10 minutes - 7.05 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
Intuitive Eating: What Is It & How Can It Change Your Life
December 15, 2022 23:00 - 13 minutes - 9.44 MBIntuitive eating might sound like a dietary gimmick, but it’s actually a powerful eating paradigm that prioritises listening to your body's innate intelligence. Doing this actually tells you everything you need to know about what your body desires and needs when it comes to food, IF you'll just tune in and listen. By giving your body exactly what it requires each day, you’ll be eating in a much more customised way that deeply nourishes you and your cells and improves your overall health an...
5 Tips For Treating Eczema & Flaky Skin
December 15, 2022 23:00 - 13 minutes - 9.59 MBEczema, also known as Atopic Dermatitis, is a condition that causes dry, itchy and inflamed skin, that is both very uncomfortable and visually unattractive. The biggest problem with Eczema is that many doctors and dermatologists tend to focus on 'band-aid' solutions such as prescription medications and topical creams, rather than focussing on the lifestyle changes needed to address the true cause of the condition and avoid reoccurrence. Here, we highlight the most common causes of Eczema a...
6 Easy Tips To Stay Healthy When You Travel
December 15, 2022 23:00 - 10 minutes - 7.04 MBYour commitment to staying healthy doesn't have to fall by the wayside when you travel or go on holidays. Even though travelling or a vacation can limit your access to your normal 'at-home' wellness routine, with a little consciousness, improvisation and preparation, you'll be able to stay on track with your health, and make it so much easier to pick up where you left off when you return home. Of course, if you're going on holidays, you'll want to relax and not necessarily stick with your ...
4 Ways To Improve Your Circulation Naturally
December 15, 2022 23:00 - 12 minutes - 8.55 MBProper circulation is key for maintaining your optimal health. In fact, your circulatory system is one of the seven vital systems of your body, meaning its healthy function is important for maintaining your mobility, avoiding heart disease, keeping your brain sharp, and flushing toxins from your body and skin. When you support good circulation, you ensure that blood and oxygen is able to flow continuously throughout the body, allowing every organ to function properly. Not only that, healt...
Bad Mood Foods: Foods To Avoid & Healthy Replacements
December 15, 2022 23:00 - 9 minutes - 6.8 MBDid you know that the things you eat and drink can greatly effect your mood? You've no doubt heard the saying, "you are what you eat". And interestingly, this not only applies to your physical body, but also how you feel and your emotional and mental wellbeing as well. Food not only feeds your stomach, it feeds your emotions. It can either nourish, energise and make you feel good, or it can trigger negative emotions, mood swings and compound poor habits. Here we highlight 4 big food ca...
5 Ways To Boost Your Self Confidence
November 06, 2022 21:00 - 12 minutes - 8.48 MBFor more information and all of your self care needs, visit us at www.tolmanselfcare.com
Iron Deficiencies: Signs, Causes & Plant Foods That Can Help
November 06, 2022 21:00 - 11 minutes - 7.63 MBIron deficiency is a common health problem these days, but it is also one of the most misunderstood. Iron is a critical component of haemoglobin, a substance in the red blood cells that transports oxygen from the lungs throughout your body. Here, we reveal the main causes of iron deficiency or anaemia and we share with you the most potent plant foods to help keep your iron levels in check. For more information and all of your self care needs, visit us at www.tolmanselfcare.com
6 Ways To Improve Your Concentration At Any Age
November 06, 2022 21:00 - 12 minutes - 8.67 MBFinding ways to improve your focus, concentration and keep your brain sharp at any age has never been more important. In today's disruptive world, we’re constantly surrounded by gadgets and tasks that require our immediate attention. So much so, many people struggle to remain focused on ONE task or project for any more than 10 to 15 minutes at a time! Here we share the main causes of poor concentration and reveal key ways you can improve your focus and keep your brain sharp even as you ...
5 Clear Signs Of Burnout & What To Do About It
November 06, 2022 21:00 - 9 minutes - 6.31 MBBurnout is a state of chronic stress where you lose your ability to focus and find it virtually impossible to to rest, recuperate and re-energise. There are many factors that can contribute to burnout, from being overworked to physical exhaustion and even emotional or relationship trauma that may be difficult to escape. When you experience burnout you will usually feel ineffective, unproductive and detached from being the best version of yourself. But the worst part of all is that burnout...
Why You Should Try 3 Days On Watermelon Juice
November 06, 2022 21:00 - 8 minutes - 5.86 MBOne of the best ways to get your pre-summer glow on is to try 3 days on watermelon juice! Known as a type of "mono-diet" or "mono-fast", when you rehydrate your body and brain with watermelon juice you'll notice a big difference in the way you look and feel. Watermelon juicing is a wonderful way to flush out toxins, reinvigorate your skin, boost your energy, lift your mental clarity and kick start healthier habits. And best of all, it's cheap, quick and easy to prepare and tastes incredib...