May 24, 2017

The self-care Sunday is that special day of the week that you fully dedicate to yourself. You find time to take care of your health and wellness, and do all the things that make you feel happier, healthier, more balanced, beautiful and loved. On a self-care Sunday you learn how to love, appreciate and please yourself without having any regrets or a sense of guilt. Infinite self-love is your only goal.


Creating the perfect self-care Sunday is not a rocket science, especially if you have the right tips and tools. With this article we want to give them to you and help you organize your day in the most efficient way. Remember, however, that we are all different and have different things that make us happy and balanced. So embrace our suggestions, but not fully: get creative and listen to your own unique self.


Sleep it off

Sunday is not the time to rush it or wake up early in the morning. Get a good dose of beauty sleep and even stay in bed until noon if you feel like doing it.


Begin your day in peace

Starting your self-care Sunday with a few minutes of peace would definitely make a difference. You don’t need a lot: just 2-5 minutes of simple meditation, pranayama and morning mantra/affirmation. First thing when you wake up find a quiet spot at your home. Think about a simple mantra/affirmation, something that works for you. Here is an example:


‘I am bountiful, blissful, beautiful and successful’.


Sit down comfortably and take three long and deep breaths through the nose. Then say your mantra three times out load: slowly and affirmatively. Lastly, take three more deep breaths: this time breathing in through the nose and breathing out loudly through the month, letting go of your fears, stress and problems.


Feel the sweat

It’s time for you to sweat and start the day on a positive, healthy note. Do some 30-40 min yoga, a HIIT session, or any type of workout/ practise that you fancy, and take a long, warm shower after that.


Have the perfect healthy Sunday brunch

Sundays are all about brunch, warm pancakes, hot coffee and laughter with loved ones. The next step on your special self-care Sunday is making the perfect healthy brunch for you and your family.  You don’t have to eat fried eggs, fatty sausages and sugary milk shakes to enjoy a great brunch.


Bruch can be quick, simple and delicious, yet healthy, balanced and nutritious. How about some gluten-free pancakes with maple syrup, fresh fruit and a green smoothie on the side? Here are two of 2 Health App’s recipes:


Easy Sunday Pancakes


Makes: 20 pancakes



1 ripe banana

1 ripe pear

3 eggs

¼ cup coconut oil

1 tsp. pure vanilla essence

⅔ cup plain yogurt

2 tbsp. maple syrup (or other natural sweetener)

1 ¾ cup gluten-free flour (or normal white flour)

1 tsp. baking soda

1 tbsp. chia seeds

1 tbsp. poppy seeds

Butter/coconut butter for the pan



  • Start by adding the baking soda into the yogurt. Let it rest for 1 min.

  •  Meanwhile place the eggs, maple syrup, bananas, pear, coconut oil and vanilla extract into the blender. Bled for about a minute. 

  • Add the yogurt and the soda, and blend again.

  • Start adding the flour. Divide it by three and add it gradually, blending after each adding.

  • Last come the chia and poppy seeds.

  • Heat a flat pan on medium heat.

  • Melt a small amount of butter on the pan and pour out small circles of batter.

  • Cook on the first side until small bubbles appear, then flip and cook for an additional 1-2 minutes on the second side.

  • Enjoy!


G. Is For Green Power


300 ml mineral or filtered water

1 banana

1 handful of baby spinach

1 handful of kale

1 kiwi, peeled

1 tsp. maca powder

1 tsp. baobab powder

The juice of ½ lemon

The juice of ½ orange

4-5 ice cubes


Directions: Toss everything in the blender and blend until smooth and creamy.


Remember to eat mindfully, appreciating every single bite and reminding yourself of the miracle of food. Think about eating as a slow, joyful ritual.


Go out for a walk

Next on the self-care Sunday menu is a long walk. Skip the mall or the urban-related activities. Surround yourself with nature and go for a walk in the park or the woods.  There is nothing more rejuvenating or fulfilling than the authentic, direct contact with Mother Nature.


It’s your home-spa time!

A few relaxing hours at your home-spa are always looking tempting, aren’t they? Here are some tips on how to get that spa glow at home on a self-care Sunday.


  • First start with making your own, natural spa-cosmetics. Watch our special Facebook live session dedicated to self-care Sunday for some great homemade facial/body scrub and mask recipes. 

  • Prepare your very own bath delight. Pour in some natural salts, a few sliced lemons, some essential oil and lots of rose petals. Make sure that you have at least 30 min to relax: anything less is simply not enough for you to indulge into the ritual. Put on a facial mask. Get a drink (anything that you fancy: a cup of green tea, a glass of chilled champagne or a smoothie). Grab a magazine or a book and play relaxing chill-out music as a background.

  • Before jumping into the shower after the long, relaxing bath, stash some organic virgin coconut oil on top of a radiator or heating vent so it's warmed up for later.

  • Finish your Sunday spa ritual by gently massaging your skin with the warm coconut oil.


Take a long nap after the spa rituals

It has been proven that napping brings great benefits to our health and wellness. It increases alertness, improves learning and working memory, prevents burnouts, heightens our senses and creativity, and improves mood and health. 40-60 min of Sunday afternoon nap would charge you with energy and vitality, and will give your motivation for the new week.


Share the perfect evening sofa-time with your loved ones

As we said in the beginning on a self-care Sunday you do all the things that make you feel happier and loved. Spending some precious time with your loved once on the sofa, watching a great movie and snacking on something delicious, yet healthy, is the perfect end of a perfect self-care Sunday. Here is an amazing idea for a snack: an easy, vegan chocolate ice cream:


Cuban-style vegan chocolate-chip ice cream

Prep time: 5 min (plus some extra time to freeze)

Serves 2



1 ripe banana

25 gr dairy-free dark chocolate, chopped

3 tbsp. cacao powder

1/3 cup dairy free milk

A pinch of Himalayan salt

1 tbsp. maple syrup

1 tbsp. coconut butter

1 tbsp. dark rum



Toss all ingredients, except for the chopped chocolate, in a blender and blend until smooth. Add the chocolate to the mixture and transfer to a container. Freeze for 2-3 hours.


Pick a movie, cuddle on the sofa and indulge in our dreamy Cuban ice cream. 


You want to learn more about how to incorporate wellness into your daily routine? Read HOW TO CREATE YOUR IDEAL EVENING ROUTINE by our guest writer Ines Pimentel where she is sharing her top 5 tips for a relaxing evening routine. 

Thank you for reading this blog post. For more health, wellness and yoga related information, materials and inspiration download 2Health App (available on both Android and iOS). 2Health App and all its updates are available for a single charge ($0.99p). You access all content, all the time, anywhere. No monthly membership fees and restrictions. We would love to hear from you. Tell us what you think.



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