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The Art of Letting Go

There is always something to let go. 

Frustration has a range from long lines, traffic, or a thoughtless action to catastrophic level life events. When we do not let go, anywhere on the scale, it builds up. It infects our mental health and manifests itself in our physical health. Stomach ache, fatigue, headaches, indigestion may all be emotionally driven. For your peace of mind and peace in body, you need to discover release. Creating the masterpiece of letting go is a process that can be completed with ease.

This process begins with one central rule: never suppress the emotion or issue. Always acknowledge what emotion is rising to the surface. Yet, take caution when putting to word to an emotion and allowing it in your space. Acknowledgment and dwelling are two different actions. Noticing is as an objective description by you. Dwelling is nose dive into the emotion with fingers pointed, often in many directions. Step back to see the emotion rising without blame for you or another person. It does not remove the responsibility one or you may have. This acknowledgement of emotion starts the process. From here, write or talk with a trusted person about what triggered it’s presence. Run through the what happened, who is involved, and how it affect you. Going through this process pulls all that comes with that emotion to the surface. Once you can see this bundle of emotion with actions and memories, it eases creating release. Have it all in hand and ready to let go? There are a few mediums or ways to create your art of letting go.

Pick what jumps out at you. This is what you need at this moment.

  • Make it a ceremony.  Most happy moments in life are marked ceremoniously; by party, pictures, commemorative dates, etc.  Letting go can be one of those moments of joy for you to make space and unburden yourself.
    • Make a bonfire, I am all for setting – environmentally safe- things ablaze.  You can use an object or write what you want to release on a paper then throw it in the pyre.
    •  Light a candle. Its is a bit less dramatic; however, it is effective in marking this moment of letting go.  Repeating the statement in step two, reciting a mantra, saying a prayer are ways to enhancing your candle ceremony.
  • Write it out.  Write a letter to your younger self, future self if the letting go centralizes on you.  Journal or write a letter to a person to unload.  If you have letting go of a person or something between you and them, write to them.
  • Make literal art.  Coloring pages may help.  Create an abstract of what you feel.  Use your favorite medium and symbolism in an artwork.  Or create art that has nothing to do with it at all.  The act of creating aids in processing emotions and thoughts.
  • Confront.  You may need to confront a person and know you are ready to respectfully and firmly do so.  Do so.  You are not responsible for their actions but are in control of appropriately expressing yourself.  You might want to write it out first.
  • Cord cutting. Visualize cutting a cord while stating what or whom you are cutting away from. It can be a literal act with a rope or ribbon or cord. Find one and cut it while making your statements.
  • Meditation and prayer.  Clearing the junk in your head and heart are essential.  In one or several sessions, meditation and prayer give you the opportunity to process, organize, and offer your burden to the heavens.  My favorite is under moonlight. It is one of the closest settings I feel to my creator.  Put yourself in that literal space and head space to let go.

In everything in your art of letting go find grace and love for yourself.  It’s important to know that you are in control of your release.  You are worthy to be respected and other people are worthy to be respected.  When you meet at this intersection of kindness for yourself and others, it makes creating your masterpiece of release easier.  Inhale your comfort and exhale your complication, worry, irritation, etc.  Take up your brush and design your letting go.

Namaste

Juls

Next week may be what you need in your food life.  I and #thecalmRiley certainly did.  Say “YES” to leveling out the pH in your food relationship with new recipes and quick tips.

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

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. 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. For a family of six plus a dog,  it’s the only 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 and it’s crucial to maintain our wellness. There are strategies I use to keep our wellness goals while shopping and lessen 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. List may mean meal planning which saves money on its own. Creating a list adds further kindness to your wallet in decreasing impulse buys. When creating your 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 budget. 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 bring up the store map in the app. Walmart App, not grocery app, now has an in store feature.

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 prices which saves another valuable resource of yours, time.

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 many coupons are available on a loyalty card.  Saves paper and money. Double bonus. In one particular store, the more loyalty program is used, more personal rewards. Stores may track what you buy and give back specific to past purchases. There are grocery apps that do reward just for uploading a receipt.  Use them. Some apps of these apps can be used for school fundraising. Other stores allow for schools to give a number to link your loyalty cards. In your every day purchases, your child school benefits.

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. Toilet paper is a guarantee it will be necessary always, but with perishable items be mindful. Truly buy what you would use. A kindness to your wallet and your environment. During one summer, as a foot injury necessity, we used store pick ups a lot. It’s an excellent way to keep impulse buying down and seeing potential costs. Delivery your door is becoming an option with similar benefits and convenience.

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 like using cauliflower as well. Bonus, cauliflower can be easily found in every form in most stores.  As a substitute, cauliflower adds nutritional value and protein content while wallet friendly. 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.

We have a large family, dog, and dietary needs- the need for the budget to stretch can get scary. However, with these seven solutions make magic happen. In your food gathering hunt, make the most of you and your food relationship.

Namaste in your food gathering hunt

Juls

Health Foodie: Messing with Iconic Dishes Part One

Health Foodie: Messing with Iconic Dishes Part One

As my love affair with all things spicy cools off, I have to find ways to live in between.  I am between my love of food relationship exploration and the need for it not to kill my stomach.  Creole food is one of those perplexing situations for me. About a year ago on a pinning spree I took on gumbo and LOVE it.  I love the earthy and fiery flavors with the simple base.  Recently, a more palatable version found my bowl as tweaking to remove shellfish allergy and reduce reflux triggers.  This reworking of a Creole icon reduces the spice, lowers fat content, and switches to a low acid tomato.   Make your shopping list, grab your pots, and find the zydeco music.  It’s time to channel that not so spicy but spiced up food encounter.

Gumbo/Stew

Ingredients and Prep

Roux

  • 1/4 cup of olive oil
  • 1/4 cup of all purpose flour or all purpose gluten free flour

Gumbo

  • 2 garlic cloves diced
  • 1 tsp of Creole Seasoning (cayenne will do in a pinch)
  • 1/4 cup of fresh parsley (1 tbsp dried parsley can be substituted)
  • 1/2 red bell pepper diced
  • 2 stalks of celery sliced
  • 1 lb of chicken cooked and diced
  •  oz of smoked turkey sausage (if you can handle the spicy go for chicken andouille sausage)
  • 2 cups of vegetable broth or chicken broth
  • 9 ounces of cherry tomatoes, cut in half
  • Optional add ins: crawfish or shellfish

Cooking

  1. Roux: this mystical beast is the wonderment base.  The key is to never leave it alone and constantly stir.
    • Heat skillet to medium heat then add in oil.  Gentle stir in flour with a whisk and keep stirring.  The goal is a medium to medium dark brown.  Once you reach the desired color, give your arm a break and head to step 2.
  2. Add in: garlic, red bell pepper, celery, and tomatoes.  Cook for 10 minutes
  3. Add in broth, meat, and spices
  4. Simmer on low for about an hour

How you address or dress this dish when it’s done is up to you.  The classic is with rice.  We went for corn polenta (pictured), but it’s up to you and any idea you dream of.  Classics like this have staying power as it carries tradition, memories, and iconic flavors.  It doesn’t mean you can’t mess around a little in your food relationship.

Namaste

Check out part two next week!

Health Foodie: Teal Pumpkins and Candy Safety 👻 🎃

Health Foodie: Teal Pumpkins and Candy Safety 👻 🎃

From intolerances to “this could be an ER visit,” we are that allergy family.   We hit all of them.  Restaurants require research.  Dinners are a cultivated art of allergy free.  We meticulously plan for BBQs and get togethers.  Halloween is a search and find of labels and parental taxes.  We gotta get something out of preparing for the festivities, right?  Fortunately for the food allergy challenged, there are easy options.

  1. First things first.  Know your candy.  Know what your favorites are to negotiate taxes and know how to practice candy safety.  This means check packaging (sealed?), reading all labels (known allergies on it?), and if you’re not sure, trash it.
  2. Look for safe candies (free from top 8 allergies): DOTS, Ring Pop, Dum Dums, Skittles, Smarties, Starburst, and Jelly Belly Jelly Beans.  Yes brand matters in this case.
  3. Get in the project!  Food Allergy Research & Education has an amaze Teal Pumpkin Project The site contains a map across the United States of homes with Top 8 Allergy friendly candies or non candy items.  We are on that map!!img_1616
    • There are great kid friendly activities
    • Print outs for your home are on this site!
    • Stores like Target and Michaels are carrying Teal Pumpkin items for purchase.
  1. Offer allergy friendly candies that do not contain the top 8 allergies or have a prize option:  Stickers, rings, slime, pencils, any party favor.
    • I am finding multipack prize options at a reasonable cost at Target and Walmart.

Below are the Top 8 Common Allergies for your  in  the know.  Food allergy challenged or not, awareness for the sake of safety in important.  Please consider going teal in the festivities.  This act of kindness will treat you in the future.

Top 8 Allergies

  • Eggs
  • Peanuts
  • Nuts
  • Gluten
  • Fish
  • Dairy
  • Soybean
  • Shellfish

Namaste 🙏 and  ❤️ teal 🎃

The kid’s teal pumpkins

Aside

Health Foodie: For your Heart

A lot comes through my media and email with shockers like “number one killer” or ” this could kill you.” Yes death is a reality and even a fear.  Matter of the heart are serious and, seriously, when your heart is cared for, it does much to amplify the quality of your life.  What if we shift our focus to finding habits to enhance our heart health?

A lot of the following suggestions of physical habits are general preventative measures or maintenance.  Everyone is different and a sit down with your doctor, nutritionist, health coach, etc for individual guidance is important.  Especially if you are seeking treatment for heart or blood conditions.  According to American Heart Association, the best heart diet is one full of fruit, veggies, whole grains (think ancient), lean meat, low fat dairy, and nuts.  Across the board, for most this is a great guideline for any one.  What any heart and food relationship needs restraints in are limited: saturated fat, red meat, sodium, sweets, and sugar sweetened beverages.  Kick trans fat to the curb. Period.  Why these guidelines? Fiber and Omegas found in many veggies, whole grains, and lean meats are important for gut thus heart function.  Too much processed foods, sugar, fats can damage your gut, build up in blood vessels, then affect your heart.  Your food relationship is your daily healer.  Physical activity is important and looks different for everyone.  The important thing is to find something you enjoy.  There are lighter ends like Qi Gong, Tai Chi, Yin/Restorative Yoga to walking, Hatha Yoga, Pilates, biking, zumba, Refit, and more.  If you want to run, run.  If you want to box, box.  If you like the gym and it holds you accountable, then make time for it. Take a class.  Find an app or youtube at home.  Find what you like and take limitations into account.   I am rarely in the mood for the gym.  Yoga in its many forms is my thing and other than an relished and occasional class due to time constraints, my practice is at home.

What you do for your physical health impacts your mental well being.  Your mental care habits affect your body and heart.  It’s a never ending circle to represent the whole you.   There isn’t solid study evidence to date on the link of mental to heart health. Yet.  However, many professionals support this link as found on heart.org.  Prolonged stress effects many things from gut to brain to your heart.  Since stress is a natural part of life and many times can’t be avoided, you need stress busters.

Ways to bust

  • hobby
  • journaling
  • physical activity (two for one!)
  • time with loved ones
  • coloring/ creative activity
  • play dough (its for adults too)
  • prayer/meditation
  • water feature or sounds
  • Essential oils: peppermint and lavender
  • Practice mindfulness
  • Practice or journal gratitude
  • Breathing apps
  • Self care: baths, massage, reiki, spa day, nails
  • Find your limitations and stick with them.  Yes is potent. No is potent. Listen to yourself to know when to use what and when.
  • Community service

This isn’t a pick one and done list.  And you have the freedom to rotate, pick a few, or pick many.  Your inner voice and preferences are powerful.  Listen to them and begin building those stress busting habits.  Your food relationship, activity level, and mental care are essential for your heart health.

Your heart matters

Namaste

I am not affiliated with above link to the American Heart Association.  Their website is wonderful, check it out at Heart.org

Health foodie: Finding the (pH) Balance in Your Food Relationship

Health foodie: Finding the (pH) Balance in Your Food Relationship

Spicy foods and I have had a long time love affair in our food relationship.  It seems that now we are at least on a separation if not headed for limited contact relationship.  Our relationship literally burns my heart, among other things.  Heart burn, acid reflux, and bile reflux are serious conditions that do more than irritate.  Due to high acid production, it can erode your digestive system from mouth to intestines.  It can be painful and may even cause esophageal spasms.  Not being able to use your esophagus sucks at the very least and scary at times.  To find balance in your food relationship, you need pH balance- acid vs alkaline.  This doesn’t mean acidic food are bad all together, many have amazing nutritional value and for some people, acidity is needed.  For us fiery, acidic bellies- we need to tone it down and tailor our relationship.

It’s starts with “we’re on a break.” For some time or all the time or on a limited basis you need to quit these foods: caffeine, citrus fruits, cocoa beans (coffee/chocolate), tomatoes, spicy, hot temps, high fats, processed, fried foods.  A relationship with a medical professional may help you decide what that relationship will look like.  These foods are either high in acid or cause more stomach acid production.  If you are extra sensitive then avoiding most fruits, gluten, dairy, and onions may be of benefit.

So now what do I eat?  I truly did have a spicy food addiction.  In treating and making new relationship routines I have become a humongous fan of oats.  I like oats before, but it’s a whole new love now.  Oats are excellent for regulating blood sugar among many things but for the sake of stomach acid- it absorbs acid and helps regulate the guts.  Every morning I have oatmeal with raw honey and sliced bananas.  Every. Freaking. Morning.  Raw honey, it HAS to be raw, has amazing healing properties and bananas are on the helpful with the acid list.  Ginger in tea or added to a meal is another pH balancing friend.  Probiotics like yogurt, kefir, and kombucha will tip the pH scale in your favor.  And veggies.  Veggies are alkaline which is the yin to acid’s yang so to speak, especially those greens and carrots.  Avocados, herbal teas, nuts, seeds, tofu, amaranth, and legumes are other alkaline options for daily contacts in your food relationship.

Love red sauces.  Me too! What do I do with tomato based sauces to combat acidity? Carrots.  These handy veggies in a puree aid in leveling out tomato’s acidity.  Cooking time is important too.  It need to be limited and I do not cook my sauces over thirty minutes.  More cook time, more acid.  Spices and herbs can contribute to raising the pH level.  An example is enchilada sauce.  I either eliminate the chili powder completely or reduce it, the up the cumin by half more.  This can be applied to any enchilada sauce recipe or pin you see.  Below I have included how I make my carrot puree plus a recipe for a reduced acid pasta sauce.  The carrot thing really does work.

Carrot Puree

2 carrots peeled and diced in 1 cup of water.  Cook until soft and blend or food processor until smooth.  You can double to make extra to store or freeze for later use.

Reduced Acid Pasta Sauce

  • 2 ( 29 oz) can of Tomato Sauce
  • 2 cloves garlic, minced
  • 1/2 cup of carrot puree
  • 2 bay leaves (cue 90’s kid in school lunchroom memories)
  • 2 tablespoons basil
  • 1 tablespoon oregano

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Cooking: measure it, dump it, stir it, and cook on medium heat for about 30 minutes.

You can cook longer if you can stand higher acidity.  TBH- I love longer cooked sauces; however, they are not loving me back at the moment.  Care for your gut as it cares for the rest of you.

Please like share or pass along!

Namaste