HEALTHY Witch: This Witch’s Regular Diet & Exercise Routine
I was once that young woman who didn’t take care of her body, who didn’t think twice about physical health or fitness. I was also that young woman who felt ugly and unworthy. Then, when I began my transformation at 30, I looked in the mirror and told myself to stop complaining and change it. Witchcraft empowered me to get healthy. It empowered me to use my mind, body and soul to transform my life. Here’s my healthy witch routine for witches who are looking to get healthy! I hope it helps at least a little bit.
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A Couple Things Before We Start…
I don’t follow a diet plan or fad. The keto diet, juice detoxes, etc. are not in my wheelhouse. In fact, some diet fads can be downright dangerous for your health. Sure, you’ll lose weight at first but you’ll also deplete your body of nutrients that it may need to fully function. SO this healthy witch’s outlook on food is to eat as close to nature as possible. We are also gluten-free.
H20, H20, H20!!!
NEXT, I drink lots of water! I use a Yeti tumbler and re-fill it whenever I’m done drinking. I drink soda rarely, nor do I drink juice. Mostly coffee, tea and water. Also, let it be known – this healthy witch is not about getting skinny, I’m about BEING healthy – body, mind and soul! Shift the way you view fitness and health and you’ll see lasting results.
“The body is the mirror where the secret world of the soul comes to expression.”John O’Donahue, Anam Cara: A Book of Celtic Wisdom
7 AM: Coffee
The first thing I do in the morning is drink a cup of coffee. I’ve acquired a taste for black coffee. It sounds crazy but if you can train yourself to drink your coffee black, it’s MUCH healthier for you! No cream, no sugar, no fake sweeteners. It’s the closest to the coffee bush you can get. I’m all about eating and drinking as close to mother nature as possible.
9 AM: Breakfast Shake
My husband and I have been drinking a particular type of Vegan shake in the mornings for a few years now. He will tell you how much this shake has changed his life. It provides vitamins and minerals PLUS live probiotic, fiber and protein. Aids your digestive system and immune system, overall! Here’s what we use:
My husband drinks his powder straight-up mixed into 16 ounces of water. I can’t stand the gritty taste, honestly. So I add one scoop of the powder to a blueberry, banana and almond milk shake that I blend with a magic bullet.
I work from home so it’s easy for me to fit my exercise schedule into my daily life. If you don’t work from home, you’ll need to find just 30 minutes of time, 3-4 days a week to follow my plan. This means waking up earlier in the morning or exchanging screen time for exercise time in the afternoon/evenings. Here’s what I do for exercise:
- LIIFT4 on Beach Body On Demand.com: 4 days a week; 30 to 40 minutes per work out
- Nature walks: a leisure walk on the beach or through the neighborhood 30 minutes to 1 hour: at least once a week
Where to Start With Exercise (for Beginners)
Now, I won’t lie to you, I didn’t start out with the LIIFT4 program as my first workout program. It’s too hard if you’re just starting out. Its taken me years to work up to where I am with fitness. As far as at-home workouts, I recommend the 21 Day Fix with Autumn Summers OR P90x3 with Tony Horton. Both are based on HIIT (high intensity interval training) and use light weights throughout and only take 30 minutes. You’re not going to be amazing at them when you start. And it WILL kick your witchy booty. But continue pushing through it. You’ll feel amazing afterward.
What if I can’t do any hard exercise?
I understand some people aren’t in the physical condition to work through a hard exercise routine or regimen. In that case, just get your booty moving! Housework, yardwork, and light walking are all exercise. Make sure you’re doing some light exercise every day, at least 6 days a week. Let’s say you have bad joints, try swimming! Yoga, dancing, and tai chi are all also great witchy options that aren’t as hard on the body as HIIT.
1 PM: Lunch
Lunch consists of natural ingredients and is typically low carb. I’m not against carbs, but I typically save my carb consumption for light snacks and dinner time. Here’s what I typically make and eat for lunch at least 5 days a week:
- A BIG Salad with lean protein (with variations of these ingredients): spinach, sliced green peppers, grape tomatoes, chickpeas, sliced mushrooms, cucumber, hearts of palm, avocado. Lean protein is typically shredded chicken or two hard-boiled eggs. Sometimes I indulge and add leftover steak, ham or pork.
- Soups and stews like Colcannon
- Protein with vegetables: baked/grilled chicken with steamed veggies
- Healthy lunches out: sushi, poke bowls, or vietnamese pho (hot soup)
A Healthy Witch’s Snacks
After lunch around 3 to 4 pm, I typically get hungry. I’ve already worked out and eaten healthy all day long, so my body starts craving more sustenance. Usually I eat a healthy snack like these:
- A cheese stick and a few olives
- Orange slices
- Cashews or nuts
- MORE COFFEE!
- Herbal tea with honey
6 PM: Dinner
I usually indulge a little on dinner and eat a carb like potatoes, rice, or gluten-free pasta. Here are some of our staple healthy witch dinners:
- Ground turkey meatloaf (Betty Crocker recipe, substitute beef with ground turkey; substitute bread crumbs for gluten free) with steamed broccoli and mashed potatoes (YES I use real butter and milk in the potatoes!)
- Chicken tacos: hard corn taco shells with McCormick’s taco seasoning mix (it’s all natural as opposed to the boxed taco kit seasonings); I use chopped chicken breast or ground chicken as the meat; chopped lettuce, tomato and avocado; mexican cheese and light sour cream
- Roasted sausage and vegetables (one pan meal): sliced italian sausage, chopped green peppers, chopped onion and chopped red potatoes
- Fish in a white wine reduction sauce with veggie and rice: my husband brings home red snapper, grouper and more from fishing trips; I pan sear the fish filets, then make a white wine reduction sauce with butter and thyme. Add a veggie and rice. Spoon the white wine sauce over the fish and rice!
- Fish foil packets: SUPER EASY to make and healthy! Corn, halved grape tomatoes, olive oil, basil, salt and pepper, with seasoned fish filets on top. Add a splash of white wine and tbsp of butter. Fold up into an aluminum foil packet, bake at 425 degrees F for 15-18 minutes. Put on a bed of rice.
9-10 PM: Bedtime Routine
Keeping a routine, including at bedtime, will aid in your healthy witch journey. Our bodies need sleep, they need time to rest and regenerate. Don’t deprive yourself of sleep, even if you want to binge the next Stranger Things season (or whatever Netflix show you’re into). Trust me, I understand. I make sure I’m in bed by 9:30 pm, asleep around 10 pm every night and then I wake up the next morning at the same time (6-7 AM). Studies show people who don’t get the appropriate amount of sleep are more likely to be overweight and have health problems.
The Healthy Witch & Alcohol (And Other Bad Habits)
A big part of being a healthy witch is to watch what you’re putting in your body. Toxins can affect your body and soul. I don’t smoke. I drink two glasses of red wine every Friday night. Every once in awhile, if it’s a special occasion, I may drink more. But I take everything in moderation. Same when I want to indulge in sweets or junk food. I don’t completely deprive myself. But I don’t make it a daily occurrence. I care for my body because it is a part of my WHOLE existence. And you should too.
Be Aware! The Body Isn’t a Vessel
The body isn’t merely a vessel that holds the soul (as we’ve often been taught) – the body is within the soul. Your body is within your soul (think of your aura surrounding your body which is part of your soul) and is a physical expression of your soul. To get completely healthy, you have to look at yourself as a WHOLE being. You can’t just focus on one aspect of yourself and have it carry through to the others. You have to take care of every aspect of yourself – body, soul, and mind.
CameronFebruary 5, 2022 at 6:00 pm
Finally!! I see so many witches who DONT TAKE CARE OF THEMSELVES. They don’t eat healthy, don’t workout, don’t do self care unless its for their hair, face or nails. This is refreshing to see as a druid/witch 😄
Lady Lucina of the OzarksJuly 29, 2020 at 8:05 am
I’m thrilled you mentioned being unable to do hard exercise! I have a very rare, chronic disease that causes almost daily fevers, exhaustion, severe pain, etc. Running, lifting weights is out of the question but there are many options! Stretching is something I try to do whenever I think about it. Stand with legs apart, knees slightly bent, bend over from the waist & let arms hang freely. I hold for a minute or so then tighten my abs & slowly roll back up to vertical. Just walking around the house- walk on balls of feet, lift knees, try to touch heels to butt. Do ab crunches on the couch, pull knees up to chest & stretch that lower back. When sitting there are arm curls, pull downs, pec squeezes. Put on some upbeat music and dance. When able I really enjoy belly dancing. Hydrotherapy is wonderful for anyone with joint problems. Water jogging can give an aerobic workout without stressing already inflamed joints & the water just feels good! Blessed Be!
CameronFebruary 5, 2022 at 5:59 pm
Can I ask what you suffer from?
My wife has fibromyalgia and brain lesions , but a vast change in diet and exercise, no red meat or high sat fat/trans fat foods, no smoking alcohol, adding 2 liters of water a day, doing things from stretching, building to yoga, then to light aerobic activity, and finally to lifting weights. I’m not saying what you two went through is similar. For a good 6mo she was restricted to bed and wheel chair because she couldn’t stand or she would black out upon standing. Some times just while standing. but doing the overhaul on diet was a great start for her and helped immensely. Not to mention my constant pleads to the goddess i hope helped.
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