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My name is Marcel, I’m a holistic health coach and this is my first weekly health journal. I decided to keep this journal as a way to motivate other people to do the same, in a conscious effort to improve their health.

This first post is about my health journal the 2nd week of March 2022 (07-13 March).

Before I start, since this is my first health journal, I want to take some time and share a bit of info about my background and why I decided to keep this journal in the first place.

In short, I’m 40 years old and I’m a holistic health coach. Like many other people out there, my health journey started when I got sick and I had to heal myself (see my health story).

It took me a bit of time to heal but, once I understood the healing power and the wisdom of the human body, I instantly changed my focus in life towards holistic health. I decided to focus my efforts on becoming a holistic health coach, and to help others improve their health and ultimately their life.

Two and a half years ago I started this blog and the RefreshMyHealth project, in an attempt to share my health-related knowledge with as many people as possible. Now I’m going one step further and I’m starting a weekly health journal where I plan to share with everyone all my health routines exactly as they happen. We’ll discuss my health status, training and movement routines, my meal plan, physical and emotional health, as well as what books I’m reading, what videos I’m watching and what new information I’m learning about.

I sincerely hope that this health journal will become a source of motivation and inspiration for anyone wanting to improve their health. I also hope that people reading this series of articles will become empowered to improve their health and to trust the healing powers of the human body.

It is my belief that anyone can be healthy and that, once one understands this simple idea in their heart, nothing can stop him or her from achieving perfect health.

Life is amazing! Life is beautiful! Life is a divine gift! But are we appreciating our life and our health the way that we should? What can we do to improve our heath? What are the factors that make us healthy or the ones that keep us sick? What is it that I’m doing to stay healthy?

We’ll discuss all these questions (and many others) in the weeks and months to come. For now, let’s get started with this week’s journal!

My physical health this week

I felt good this week, I had plenty of energy and I even walked more than my winter average (which was around 40 km per week). The weather is still cold and the trees don’t have any leafs for now, but you can hear birds singing while the day is longer now (it gets dark around 6 PM where I am now).

I feel great, I don’t have any pain in my body, digestion is great, and sleep was better than in winter time. I must say that I felt cold-ish this week compared to past weeks, but maybe it was the fact that I haven’t wore a winter jacket for the entire winter (as with the previous two winters).

Sometimes I get a small pain in my left knee, and I believe that it has something to do with the muscles below the patella (the bone sitting above the knee) or my worn out Nike shoes (lol). I suspect it’s something to do with the way I execute movement or the way I sit. It’s nothing to worry about but it’s definitely something that I want to investigate a bit and maybe develop some stretches to relax the muscles below the knee cap.

My emotional health this week

I feel that I’m sleeping better now that spring is almost here and I wake-up more mentally refreshed. I feel more optimistic each day and I start to feel the mental energy levels coming back to me. Spring is a wonderful season where nature bursts with energy, and so do people.

I feel that walking does a lot for me since I can completely disconnect from work. I walk at least 2 hours a day (almost daily) in which time I literally feel that I recharge my mental energy and I easily get ideas for the things that I want to do in life.

While walking I feel connected with the energy around me, I feel more creative and it’s like the time stops, and I don’t have any more problems or negative thoughts.

I also feel that walking helps me to focus better and easier on the book that I am reading, while time and space fade into the void. Walking and nature in general are a big part of my emotional well-being.

Food shopping this week

Both my wife and me, we have been vegetarians for the past 4 years so we don’t eat any kind of meat. In the last few years we pretty much have cut down eggs consumption as well, but we do eat traditional mature cheeses, pastured butter and quality sour cream.

Here’s a detailed list of the food products that we bought this past week:

  • frozen vegetables – broccoli, cauliflower, green peas, frozen mushrooms
  • fresh vegetables – bell peppers, cucumber, celery, carrots, white potatoes, sweet potatoes, mushrooms, leeks, garlic, onion
  • fresh fruits – avocado, apples, oranges, mandarins, grapefruit
  • frozen fruits – cranberries and blueberries
  • nuts and seeds – raw walnuts
  • olives in a jar (no additives)
  • sour cream – traditional Romanian full-fat sour cream
  • yellow cheeses – cheddar (UK), cascaval (Romania, different types), brie (France)
  • white cheese – traditional Romanian white cheese (telemea)
  • butter (organic, yellow color)
  • sourdough bread (no additives, still not true sourdough)
  • shawarma bread
  • dark chocolate from 70% to 90%
  • sweet chocolate (50%, for recovery during long walks)
  • dried fruit – medjool dates and figs
  • some beer (usually craft beer of various types)
  • others – dried parsley, mustard sauce (no additives), tomato sauce siciliana (organic, no additives)
  • coffee – organic arabica coffee from Ethiopia

What food I served this week

We like eating simple healthy food and we like cooking an assortment of simple plant-based meals, as follows:

  • boiled cruciferous vegetables served with cheddar or feta cheeses + raw veggies
  • boiled broccoli served with feta cheese + optional walnuts
  • vegetable sour soup (broccoli, cauliflower, green peas, carrots, onion, celery, garlic, spices, salt, fresh lemon juice)
  • sour soup served with sour cream, walnuts, or avocado
  • mashed potatoes (white potatoes + sweet potatoes + carrots) served with boiled vegetables
  • vegetables cooked in the oven (sweet potatoes, carrots, bell pepper, onion)
  • brie cheeses with sourdough bread and raw veggies (bell peppers, cucumber, onion)
  • cheddar cheese and sourdough bread with walnuts and raw veggies (bell pepper, cucumber) on the side
  • Romanian yellow cheese (cascaval) + sourdough bread + raw veggies or boiled veggies
  • Italian pasta + feta cheese + avocado
  • Italian pasta + feta cheese + broccoli or cauliflower
  • plenty of Romanian sour cream in different combinations with the recipes listed above
  • plant-based shawarma with avocado and other raw veggies
  • shawarma with raw veggies (bell pepper, cucumber) + homemade sour cream sauce + boiled broccoli or cauliflower
  • avocado and sourdough bread with walnuts and bell peppers
  • cheddar over sourdough bread with cucumber slices on top
  • cashew butter eaten with a spoon
  • dried fruits like medjool dates and dried figs
  • 85% dark chocolate by Lindt or other brands (no additives)
  • frozen berries with sour cream
  • walnuts and dark chocolate
  • arabica coffee made in a mug

Movement and exercise this week

I walked roughly 68 km this week (measured with Run Keeper app) and this distance was split into 5 days. I took 2 days off, one on Tuesday and one on Friday. I usually try to walk at least 10 km each day and I can easily walk 20 km/day in the summer time, for multiple days in a row. Since now it’s still winter time, my walking distance varies between 50-70 km per week.

One thing to mention is that I do not wear a jacket in winter time. I’m dressed with 2 merino wool sweaters, I have a big wool scarf and a wool hat. I’m dressed with cotton pants and for walking I use a pair of Nike Air Zoom Pegasus 37 shoes.

The average daily temperature this week was between -2 and 5 degrees Celsius. Keep in mind that I do my walks in the afternoon or in the evening, when the temperatures are on the lower end of the scale.

When it comes to staying in shape, besides walking or simply standing for many hours (while walking, shopping, taking pictures outside, etc), I did a combination of bodyweight exercises and yoga. I also like to sit in awkward positions as often as I can and I always make sure that I warm-up or stretch my body when I feel the need for it.

Last, but not least, I made it a habit to carry groceries while walking, plus I buy bottled drinking water which I also carry with me while walking. So basically you can say that I walked with a bag that has at least 5 kg of groceries for at least 7 km each day.

For the time being, I do not workout at a gym, I don’t lift weights, I don’t have a training schedule and I don’t run or use a bicycle.

Resources that I’ve studied this week

I started reading (or should I say listening to) 2 books this week:

  • “You Can Heal Your Life (1985)” by Louise Hay
  • “The Spontaneous Healing of Belief (2006)” by Gregg Braden

I also completed one other book that I was listening to for about 2 months now, one chapter at a time, during my Friday night walk. The book is question is called “Prayer, Prophecy and the Promise of a New World (2018)” by Gregg Braden.

A few words about the aforementioned book by Gregg Braden:

  • This book is dated 2018 and is actually an audiobook compilation from different books and workshops by Gregg Braden.
  • The book links together spirituality, healing, prayer, neuroscience, epigenetics, as well as the power of our emotions and thoughts to change the way we interact with the world around us. It’s a book filled with insights that give new meaning to every moment of every day of our lives.
  • I can truly say that it was a pleasure listening to this audiobook compilation and to the wisdom that Gregg Braden has to offer.
  • For me it was an amazing book that puts light on various ancient texts as well as modern research on the fields of health, spirituality or the nature of reality.

Besides listening to audiobooks, I watched several lectures from:

  • Dr. John Bergman (chiropractor) on various subjects related to general health
  • Barbara O’Neill (holistic healer) on holistic health and natural immunity
  • Gregg Braden on subjects like spirituality and wisdom
  • Dr. Bruce Lipton on epigenetics, perception and health

Health wisdom for this week

I’m happy to be alive and I’m happy that both my wife and me are healthy. We’ve definitely had challenges in the past but we are grateful that we now have the wisdom to judge our life from a different perspective than 10 years ago (or even 5 years ago).

I am grateful for our very special relationship together and for all the people that were placed in our path to teach us about holistic health, mindfulness, spirituality and life wisdom. I’m grateful to all the people putting free or paid resources out there, or to all the people that wrote books to awake and inspire others in their journey through life.

Health is our natural state and we are designed to live on this planet. We don’t have to be sick, that is not normal. We are designed to be healthy and happy and we are designed to live without physical or emotional pain.

After studying health from different perspectives I discovered that emotional stress is maybe the biggest source of disease. Emotional stress is stress perceived by us, in our mind, based on past experiences.

Learning how to keep in control emotional stress is the only way to truly heal yourself from any type of so-called “disease”. Diseases are only adaptations of your body to external stimuli, either physical, chemical or emotional stressors.

Eliminate the source of dis-ease and you will eliminate the disease itself. Diseases do not exists as physical things, they only exist as adaptations to external conditions that we solely create ourselves.


In the end I would like to only say this: Anyone can be healthy and happy, and the healing journey always starts in the mind. More on this subject in the next posts.


Marcel Corbeanu

Hi, I'm Marcel! I'm a health coach, I write about health and wellness and I love cooking healthy food with fresh and simple ingredients.

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