Mental Matters: The Kondo Effect

Mental Matters: The Kondo Effect

Spring equinox is here. A marked time for renewal and for life to take form. In preparation, cleaning is full swing in this household. Full on every crevice scrubbed and “this no longer reside here” pitching type of cleaning. No, I haven’t been bitten by the Kondo- Joy bug. The spring cleaning habit comes from a deep belief in the connection of clutter and mental health. That belief extends to mental health affecting physical health. Mental space reflects environmental space. Environmental space feeds into mental space. How you set up and care your environment impacts your over all health. Take this change of season as an opportunity. An opportunity remove what no longer helps, to clean out the cobwebs in and out, and create a space for newness in your life.

When weather allows, begin with your outer most space of your home. Simply wiping down an apartment door makes a difference. Your outer home reflect your outer you. It’s the first vision a person has of you. Take pride in its cleanliness and expression. You may not be able to control your home curb appeal or door appeal. The next space to clean and create is your entry way. It doesn’t need to be extravagant and simple creative expressions are valuable. Love your outer you in all physical spaces. This may be a time to reflect, as you work, on your outer you. What is so amazingly unique about how you express yourself? This is clothes, hair, talk, walk, and more. It’s not a time to compare, this time is to find the value in the details of your personal physical expressions of self.

The next area to tackle in cleaning are common living areas. Living room, shared bathrooms, and kitchens are a few common rooms. Any shared space needs an uplifted. Physically wipe down top to bottom. Time or ability may limit this task being done at once. Break it up through the day or by days. Spring cleaning is once year, don’t allow it to consume you. Sweep, mop, vacuum floors. Wipe or clean all furniture lovingly as it has supported you through every other season. As you clean, reflect on what connections and relationships you have. What negative relationships need to be cut? What kind of relationships or people do you want to know more of? Who could you invest more kindness in or provide kindness for? How can I share my common space to create more joy in my life?

Last major areas of your home are bedrooms and closets. There may be small closets, laundry rooms, or side rooms in your home you can spruce up along the way. Once you are to the bedrooms and those closets, it’s time to make it personal. Begin top to bottom. Wipe down walls. Cleaning hack? I used a mop with a washable cloth (no string mops). Made my life easier. Re arrange furniture, dust, and wipe down all furniture. While working in these personal spaces, consider the inner most you. What habits do you have right now that work? Celebrate you. What are some habits and self believing thoughts that need to go? How can you invest in a better you? Mentally? Physically? In Spirit?

While moving through each of these phases of your home and you, de clutter could be necessary. You can try the joy method. See quote below! Often it’s simply looking at how an object has been used. Haven’t used or worn it in a year or year and a half? Toss it. Better yet, donate. Taxes and other important paper forms should be in a clearly marked box or file. Limit and value sentimental items. I really. I mean REALLY need to do a lot of self talk to keep my kids saved art work to a reasonable amount. Two to three pieces a year of their growing is saved. Clothes and shoes no longer fitting or worn can be donated. The year to year and a half rule applies here. Holiday gifts shoved in the back of the closet? Time to go. Toys out grown? Donate or sell. Got a long over due and dusty hobby shoved somewhere? Truly consider its value to you and whether it’s time to let go. De clutter signals your brain and space its time to make room. Room for new joys and memories.

After the cleaning and de cluttering has happened, organize your space. Group like objects together in the kitchen, then put them in spaces that make sense to your flow of every day life. Example, cutting boards are below where the knives are on the counter. Pots, skillets, and baking ware are stored next to the stove. In storage coordinate important papers and momentos together in labeled boxes. Holidays are stored with each other. Clothes and shoes in the closet can be grouped by season, color, and type (i.e. pants with pants, shirts with shirts). This act of organizing space may surprise you as thoughts begin to process. It may be an act of organizing thoughts and memories.

It’s important to decorate your space that is most you and for those who live with you. From outer space to inner space, consider: using colors, displaying sentimental items, functionality of furniture/objects, creating artwork, and more. Make it you. That tangible reflection of you goes right back into supporting you. Clean spaces are renewal. Organize spaces promote growth. Personal physical expressions inspire more you. Love and value your home space, no matter what it is. It’s yours to make unique and gorgeously you.

Namaste

Juls

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Article on Un-Meditating

Article on Un-Meditating

“In mindfulness one is not only restful and happy, but alert and awake. Meditation is not an evasion; it is a serene encounter with reality.”

Thich Nhat Hanh

Excerpt from article

“The stillness of mediation may seem impossible in its concept and practice. When meditation looks challenging, consider an un-mediation practice. Un-meditation is movement while encountering your mind and inviting a peace of mind. The act is cultivation of a healthy head space much like sit down type of meditation practices. When an individual is active, the body increases oxygen production which boosts your mind-focus ability. “

Click on the link below for more!

https://medium.com/@j.riley.wordartist/the-un-meditation-practice-ee29e5717acd

Tomorrow is more on head space junk removal!

Highest in me to the Highest in You,

Juls

Being Selfish to be Selfless

Being Selfish to be Selfless

There is problematic self. The burnt out one. The drained soul with a giving famine. Being generous has a boomerang of its own rewards. However, when we don’t invest in self care or set boundaries, we can risk becoming run down. Suddenly we find our ability to give stunted. We need in-pour time to make the most of our out-pour-giving opportunities.

Boundaries & The Power of Nope

From a parent perspective- I have one HUGE NOPE- I am not a maid. Everyone pitches in and if you made the mess, you clean it up. Parental boundaries. Sometimes I pick up their slack and sometimes they pick up mine. All the same, the message it clear. Mom is not your maid boundary. What boundaries do you need to set? Don’t want to attend that event? As long as it’s not essential for your life or career, then give a simple no thank you. It’s more than okay to say no, no thank you, nope with love for self and the invitee. Need some space? Communicate that and when you can reconnect again. Can’t volunteer for everything? Yeah, me too. Additionally, stop saying sorry. It’s such a verbal reflex!! A no and boundaries are nothing to apologize for. When we say sorry, we signal to ourselves guilt for setting the boundary. Having that guilt leads to troubles in setting boundaries. Guilt is for true mistakes to direct us to correct a wrong, not drawing appropriate lines to protect our space. Being able to give simple nope and setting your boundary lines is a powerful skill you must have.

Self Care

Self Care is the physical, mental, and soulful effort to boost your out-pour flow. Physically, this looks like clean body, clean clothes, optimal nutrition, and your preferred exercise. It’s not a particular image. This is caring with hygiene for more of you. It’s your daily, if not hourly, investment to your body. A simple walk, easy protein/veggie dinner, and a shower does wonders. All of this may not always attainable, especially as a care giver. Tick as many boxes as you can. Mind and soul health is crucial to anyone’s daily routine. You need individual time to breathe. Journal, draw, pray/meditation, or just breathe- de junk your brain. This practice of “sitting and quiet self” cannot be understated- even a few minutes has a voluminous impact. We pick up so much in our living and it needs to be let go. Refresh and reset.

Hug Yourself From the Inside Out

Delegate & Exchange

Independence is amazing; especially when your kids dress and perform hygiene task on their own. Beyond freaking awesome. Yet, being too independent or being isolated from help can hinder your generosity ability. If you have too many “hats on” or “plates going” it can lead anxiety, sleeplessness, or overwhelm. When this happens, it’s time to let go or hand over. Even better, hand it over sooner before you hit that panic point. Knowing your lines is immensely powerful. Prioritize, find that line, then anything under that line needs an eviction notice. It may be beneficial to exchange obligations or duties. A task, event, or responsibility could be troublesome right now but not later. Connect to find help and exchange that help. More than likely, you both win a release at some point. Build your all hands on deck community.

Finding a defined time is a necessary for you. The part I love best in self investment is that it doesn’t take much time and truly allows for more to give later. The hardest part, for me, is boundaries. It’s attainable and worth the effort in making these skills. Make the most of your incredible self.

Follow me on Instagram to see my boundary testers and points of relief. Then check me out on Pinterest for lots of ideas on “you investments” on my Holistic Health board and word inspirations on my Affirmations and Truths board. I love sharing and will follow back!

Namaste in you to make most of you

Juls

A Bowl of WTH: The Stress Factor. How Your Mind Can Sabatoge Your Body.

A Bowl of WTH: The Stress Factor. How Your Mind Can Sabatoge Your Body.

When looking at what healthy “is” often it’s purely physical. How much and what do we eat? Exercise? Sleep? There is a factor when making health habits we dismiss while it is ever present in our life. Stress. It has the most impact on your life and is integrated with all your wellness. It is with whole heart belief that if stress or head space is not a part of your health routine, much of what you do will be sabotaged. It flips the other way around too, the physical well being of you sabotages your head space too. Mental and physical wellness matters equally.

That Healthy Throat Clearing Habit

I don’t mean spitting. I mean if you must, do. I’m talking about talking. Healthy word vomit, clear the air talking. Not in a social media group. Unless it is a closed and trusted group, release with a trusted human or furry friend or mental wellness professional. Dogs are excellent confidants btw. Yes, public airings need to happen from time to time. However, clearing first with a close friend is best. The reasoning is you are putting yourself in a strong space after processing what you’re feeling and going through. Social media is too wide open loves. It leaves you wide open for all kinds of negativity. Again, I’m not saying hold it in. Release in a safe place then use social media to advocate and educate. If you’re not sure talking to a human being is safe at first, write it! Furry friend! Speak it into a jar! Moon talk! Sun is not recommended. She can be a bit much to keep eye contact. Seriously, start flexing those throat muscles to let go of what is clogging up your entire body.

Lung Exercise

Breathing or Pranayama practice is an incredible physical habit you can use to control your nerves and emotional well being. It is a preventative tool in the best and a reactive tool when needed. There are breathing or “calm” app you can download to guide you through. A Youtube video on breathing practices may help. Find a yogi or yogini and they may be able to help you or a meditation teacher. Pranayama or intentional breathing is essential to their practices. When you learn to control your breath, it levels your nerve activity, oxygen levels, and ultimately stops the survival mode. The more you practice the more potent your breathing practice gets.

Core Beliefs

What you believe about yourself and your abilities infiltrates everything. Growth is always needed but knowing your value is crucial. Daily short phrases, or affirmations, is one way to re-train your brain. List what you like about you and what you can do. When mistakes are made, invite in grace and be graceful with yourself. We all make mistakes, need to fix mistakes, but we are not the mistakes.

While working on these, keep up activity and move towards more nutritional eating. Physical activity increases blow and oxygen flow benefiting your nerve system and brain. When my nerves are tested, its walk or clean time. Maybe a quick yoga. Your food relationship can inflame your head space negatively. Truly limit sugars and processed foods. The more whole or natural, the more likely it will not only NOT INFLAME but REDUCE inflammation. Look at the whole you when being well. Head, heart, and body.

Invest in the best you, it starts in your head

Namaste

Juls

Health Foodie: Thriving on Nutrition and a Budget

Health Foodie: Thriving on Nutrition and a Budget

This is very much a daily passion for me. Healthy food relationships should never break the bank and its is achievable. The following is former post with updates on new ideas. When hitting the urban jungle, make the most of your hunt for a better you and your family.

Photo by PhotoMIX Ltd. on Pexels.com

~~~~With my littlest red in tow we set out for our biweekly marathon of food gathering in the urban jungle yesterday. For a family of six plus my niece at times,  it’s all the marathon I ever care to participate in. It’s not the worst chore I have to complete as my laundry piles on my dryer.  However, we do love to eat with the goal of our health. There is strategy involved to keep our wellness goal and less my pain in the after math

List. List. List.

I am a list freak.  Largely to help me regulate my thoughts and ADHD. But I do love them and labels.  I like being able to find things too. But that’s beside the point. It does mean meal planning and less reliance on emotional eating when you use a list. Pad in your health favs and a few not so healthy favs for those cheat days. Don’t go hungry. Your stomach will lead and mine usually sabotages my wellness and budge. Many major store apps will allow you to find most of what is in stock, on sale, and, some times, which aisle to find it in. Target will automatically link you to the store you’re in and the store map in the Target app. Walmart App, not grocery app, now has an in store feature. It’s less accurate but can help.

Develop a love affair

Love the stores in or near your neighborhood. Traveling too far when not necessary spends more than save. The more you go the more you will see sale patterns which leads in to three….

Shop sales and in season.

Healthy food on sale. Not junk food on sale.  Companies are starting to recognize the demand and putting natural/organic/healthy items or produce on sale more often.  This past month at one of our local stores, between sales, in season produce, and digital coupons, I cut my bill in half.  We saved almost $150. Many stores have online adds that you can compare.

Use loyalty programs and digital coupons.

If I receive a paper coupon in store or the mail I will use most of the time. Otherwise all my coupons are on a loyalty card.  Saves paper and money.  The more I use the loyalty program at one of our stores the more I am rewarded. There are grocery apps that do the reward the same way just for uploading a receipt.  Use them. Some apps reward you for uploading your receipt. This may be of benefit to you. One of my daughter’s schools used it for fundraising.

Make budget from for sales.

When you have some extra budget room and sales are really good take advantage of the abundance.  If you have the room, squirrel it away as long as it won’t expire before you use it.

Take advantage of shopping clubs, online services, and pick ups.

 If you benefit from buying in bulk then a shopping club like Cosco or Sams may be worth it for you. Some items I do in bulk but we try to be mindful of waste. Toilet paper is a guarantee it will be necessary always, but perishable items be mindful. We could buy stock in almond milk but a small gallon of cow milk is all that is needed for my son. During this summer we used store pick ups a lot and delivering to your door is becoming an option.  For us it was necessity as I was recovering from a foot injury.  Now its just nice when time is tight. Pick ups prevents impulse shopping if that is a struggle of yours.

Meatless Mondays, Tuesday, Wednesdays….

Meat can be expensive, especially lean meat.   Lately, I am finding one of our stores putting meat substitutes crazy cheap.  We are riding that gravy train for as long as it last. We also like using cauliflower and cauliflower in every form is suddenly every where. Cauliflower is cheaper than most meats.  Cauliflower is a great substitute because of it’s nutritional value and protein content. Another plus.  Too much meat protein can be hard on some of your organs, especially kidneys.  Just a thought to keep in mind on how many meatless days you want to try.

Make the most for your best. We have a large family, dog, and dietary needs- the need for the budget to stretch can get scary. However, with these seven ideas and creativity, we make it happen. You can too.

Namaste in your food gathering hunt

Juls

A Bowl of WTH: The Why & May be Not in Shakes & Juicing

A Bowl of WTH: The Why & May be Not in Shakes & Juicing

Lightly mention you want to get healthy and you will receive about a dozen recommendations for a shake. Seriously, I’ve lost count. I do find value in my protein shake and juicing. While it is helpful, it does not need to be a constant in your wellness routine. I buy and switch around to see what is out there. I don’t sell and warning: I never want too. Don’t even try. Honestly, there are some aggressive shake fans out there. That said, the following is pure sharing info for you to factor when deciding what works best in your health routine.

The first issue I want to address is the “fans of whatever shake you’re on.” Love it and share it while respecting people’s space and “no.” Can your shakes or juices do wonderful things? Absolutely! I have my favs and love the boosts with ease I get. It’s irritating when constantly having products being shoved in my face the moment I mention anything health nut related. So. Annoying. I once went to a business womens meeting, started talking to a health coach and immediately had an clear MLM product shoved in my face. I wanted to know more about what she did. So health professionals and healers, put you and your services out first. If it comes up you have this amazing product then share. You have so much to offer and your shake/juice is part.

The non-protein-nutrition-greens-shake-juice people, let me tell you. You may want to adopt a shake in your food relationship. There is a reason why we are so passionate about our routines. If we get out of hand, forgive us and a firm “chill” may be warranted. Next time you hear about someone’s shake/juice routine or see one on the shelf, consider this:

Drawbacks

  • Expense
    • This can be an expensive habit to adopt. There is this misconception that health food cost more. It’s not true. However, your shake or diet enhancements should not put you into debt. Look around every where, especially places that offer no condition refunds cause this next reason…
  • Taste
    • There are protein shakes and juice options that do taste good. Yet, too many taste buds have been harmed in the making of this habit. I tried, I mean TRIED, to go vegan protein shake. I can still taste the ground up ancient clay pots. Seriously, five different brands. If you have one please don’t share with me as I’m still scarred, but comment for someone’s benefit. Ask for recommendations and do not be afraid to return it back.
  • Food relationship
    • Shakes and juicing is hard to sustain on, especially if you are switching from a high processed or high calorie diet. Even now, it’s a snack or part of a meal. AM is juice a veggie/protein for me. Sweet potato toast with Nutella is pretty freaking awesome. Well anything with Nutella is. My PM is a protein shake with fruit or veggie snack. Just caution if you are told it’s filling. It’s all on perspective and where you are in your food relationship journey.
  • Physical cautions
    • If you have medical conditions, check with your doc before trying anything. High protein can clog up your adrenal system, possibly creating kidney stones. Too much meat or whey protein is not a good thing for anyone. Keep it all in balance.

The Why to Your Yes

  • Nutrition
    • Most protein shakes are known for, well, protein. They offer much more and many now carry a lot of other amazing nutritional punches. Juicing and its additions do the same. Shakes and juicing is an excellent way to get a TON of power in your food relationship in one cup. My protein is the brain and muscle boost I desperately need. While an occasional habit, I am on a new juicing habit to liver cleanse. Another benefit is adding a greens mix, especially if veggies are a struggle for you.
  • Simplicity
    • Shakes and nutritional juices make attaining nutritional goals easy and great to have on hand when out an about. I always have a leak proof bottle and some powder in case. I need my food.
  • Recipe enhancement
    • Many powders go well with various recipes and enhance its nutritional value. Waffles, pancakes, muffins, protein balls, oatmeal, and more. It makes more out of that food encounter.
  • Physical benefits
    • More than likely, the American diet does not reach enough appropriate protein or nutriition. Shakes and Juicing packs more vitamins and more your body needs to be optimal. Its more than waist line. Much of what we eat impacts brain, nerves, mood ability, and more.

Shakes and juices are versatile and customizable. It takes a quick Pinterest or Social Media recommendation for tons of ideas. Chocolate protein mix + almond milk = Nutella Love. Yes I have a theme. There are so many ways you can utilize this wellness tool and it not kill the joy of your food relationship. Power the optimal you within your reason.

Namaste & Love

Juls