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

Advertisements
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: Get on Track

A Bowl of WTH: Get on Track

Food journals. Fitness Apps. Calendars. These are a few ways health conscious people track their habits. What are they tracking? Their food relationships activity, types of activity, water, weight, and more. Why are they tracking? Fitness OCD? Thrill of goal achievement? Mostly, it’s accountability and discipline. I do get excited about those Fitbit badges. I do have specific recommendations and high suggestions as far as how and what to track in a small setting. However, one on one or reading this post, I am not in charge of your life, you are. That is a powerful authority you need to claim. This is your grab the bull by the horns moment tool to create your success and maintain it.

Simplicity & Commitment

This needs to become an almost every day investment; however, don’t over think what to use. I like Apps for the multitask that they do with minimal input from me. Quick App store search and you’ve got options. Play around with a few. There are some major players. Apple provides a health app. FitBit looks at food, activity, sleep, water, and even your menstrual cycle. Unless your manstrating- maybe a suggestion to the developers? Every one should be able to keep up with hormonal flows is my personal belief. My fav is MyFitnessPal. If inputting to an app takes away from keeping it simple, then keeping journal or calendar works too. It’s what appeals to you without over thinking it.  A factor in your tracking choice may be what helps you maintain commitment- accountability partners. It could be a physical presence of spirit, human or a virtual presence. Think beyond your front door for support. Most Apps provide communities, there are health lifestyle groups on Facebook or other social media. Create your own group/community! Even if you just spectate in these groups, seeing and having support makes making changes stick easier. Once your reach goals, use this tracking and support tool to maintain. So weight loss was my initial goal. As my food relationship shifted, my goals are now about addressing health issues and maximizing that relationship. Just participated in a group Sugar Fast. I love these transparent and empowering women! Now I am holding my water count accountable. Slipped off that wagon. I have my favorite account-abilities and connections, find yours. Join me on Fitbit, MyFitnessPal,or invite me to your Facebook/Social media group!

Head Game

Where the overwhelm may hit is: it’s new, so many goals to tackle, and comparison to others. It’s crucial to check in with your head when you develop this lifestyle habit. Defeat, self doubt, and mistrust in you can over ride any good. Your precious soul is worth more than a beat up. A new habit takes grace and when the wheels fall off, putting them back on. I will say this again and again, baby steps are steps. Creating a new habit and tackling those goals may require more time in smaller steps. When I set the goal to “loose baby weight” what made me successful this time over any others is honoring my time and one step at a time. My first focus was to drop 200 calories a day over two to three months and get active. This allowed my to focus on my how to do it and less on scale. Once I got that, then I hit my next goal. Then the next. My how became as important as what I was doing. My food relationship focus was on health not dieting. Activity exploration led to enjoyment and passion. My baby steps affected my head game in ability to create focus and see victories along the way. There was one huge stumbling block that hit. HARD. Looking at others and doing the comparing check list. Your physical body is not the same as mine. Mine isn’t the same as some one else’s. What I love about Ayurveda is the recognizing of different body types, they can all be different, and each has it’s own healthy form. This was the first enlightening of why I was struggling SO BAD. We are all so gloriously different. I had to stop, even unconsciously, aiming for an image. Stop hating for others looking a certain way and honor the image of me. Your head game needs to focus on your achievements, all of them, along the way. Your head game needs to respect and honor others along the way. Your journey from another is separate in what it looks like and common in humanity. The ability to grasp this concept is life altering. Gracefully Honor your – baby – steps and your journey cause head game is everything to your success.

Small add on. Be transparent in challenges, uplifting in words. Being authentic and honest when you struggle allows freedom in you and empowerment for others to love where they are. At the same time, I watch over and over again in some groups where we spur others to continue in harmful habits and spur on spiral. Don’t give advice or place judgement. You can honor and acknowledge a feeling or condition plus offer a nonadvice, nonjudgement uplift. “Hey I understand your struggling, we are hanging in there with you. You can do this.” This is trans-formative for you and the other soul, even if it may take a while to sink in.

Invest in your goals even when accountability seems frightening. Your changes will happen and you will find more you. I’m here to help. Follow my transparent journey of life, parenting, and wellness on Instagram. Follow Me on Pinterest for ideas, inspiration, and my love of memes. See you there!

Namaste

Juls

Moderate carbohydrate intake may be best for health- ScienceDaily

Moderate carbohydrate intake may be best for health- ScienceDaily

This is something to take into consideration. Not all carbs are equal and lot are essential to your total body function. I am not promoting at diet or radical changes. Simply, not to take on extreme diets and cut out carbs completely. Oats ,rice, and veggies are a beautiful thing. 🌾🥕🥦🍆🍚

Excerpt and link-

A new study has found that diets both low and high in carbohydrates were linked with an increase in mortality, while moderate consumers of carbohydrates had the lowest risk of mortality. The study also found that low-carb diets that replace carbohydrates with proteins and fats from plant sources were associated with lower risk of mortality compared to those that replace carbohydrates with proteins and fat from animal sources.
— Read on www.sciencedaily.com/releases/2018/08/180817093812.htm

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