Image

Food Relationship: What You can Eat to Hydrate

It’s 3:00 PM in the afternoon and I look down at my water bottle. The day is almost done and I’ve only drank half the my minimal of what is needed to be hydrated. Unfortunately, coffee doesn’t count. Why on earth would I add hydration count to my endless daily check-list? From brain function, gut function, adrenal function- hydration is the everything in biological function.

How much water should you drink? National Academy of Science Engineering Medicine   gives guidelines on the minimal fluids you should take daily. According to the site, I need to take in around twelve eight ounces per day, water as a safety blanket it is!! Some conditions require more fluid intake such as activity and heat,  Center for Disease, Control, and Prevention outlines other reasons.  Know and watch your fluid intake.

What about what you drink?  There are drinks you need to limit or completely avoid.  Sugary drinks such as juices and sodas needs to be limited.  This goes for caffeine and alcohol too. It is thought that caffeine intake can cause dehydration, a quick run through studies on coffee. Mild coffee drinking is fine and not known to impact hydration ability.   Sugar and too much sodium are the top dehydrators you can drink.

What Should You Drink?

  • Water
  • Green Tea
  • Herbal Teas
  • Non synthetic dye or natural drink
  • Water with fruit and vegetables

Your food life is two fold on hydration.  Drinking is the primary way to obtain and maintain hydration. However, eating certain whole foods (not cooked or lightly cooked) contains significant portions of water in them.

What Can You Eat to Boost Hydration?

All of these contain at least 90% of water and tons of nutrition. Food relationship multitasking at its best.

  • Canteloupe
  • Strawberries
  • Watermelon
  • Lettuce
  • Cabbage
  • Celery
  • Spinach
  • Pickles
  • Yogurt
  • Apples
  • Grapes
  • Carrots
  • Pears
  • Pineapple

The Exceptions

Broccoli and squash contain more water when cooked.

sliced fruits on tray
Photo by Trang Doan on Pexels.com

Sports drinks are known to help with hydration and keeping hydration in short periods.  They should only be consumed when significant water loss is involved or recommended by doctor. The main reason are electrolytes.  In a simplistic term, electrolytes are salts in the form of minerals that help with hydration and cleanse your bodily systems.  The electrolytes you need are sodium, potassium, bicarbonate, chloride, calcium, phosphates.  You can eat these easily all the time.

Foods Rich in Electrolytes

  • White beans
  • Dairy- yogurt/ kefir particularly
  • Fish- especially salmon
  • Dark chocolate
  • Whole grains
  • Seeds
  • Nuts- especially almonds and walnuts
  • Dark greens- notably kale, broccoli, edamame, bok choy, spinach, chard
  • Tofu
  • Baked goods with baking soda
  • Fruids: Bananas, water melons,
  • Avocado
  • Sweet potato
  • Coconut water
  • Tomato
  • Egg plant

Each of these foods offer it’s unique contribution.  A rotation/combination of each offers the best impact in your food relationship. I am going to grab more of my lemon & lime water. Gotta catch up!

Namaste and be fluid

Juls

close up photography of eyeglasses on pineapple
Photo by Lisa Fotios on Pexels.com

Gallery

Food Allergies Hidden in House Hold Products

Having any food allergy, from the Top 8 and beyond, leads to a challenging life style. The foodie with allergy life requires constant label and food investigations and awkward questions at gatherings. It comes with additional risks when someone or a company isn’t honest. Thankfully, organizations like F.A.R.E. (Food Allergy Research and Education) make information and advocating needs easier. Companies labels are improving, especially with allergens on the ingredient list and the GF (gluten free label). Allergies are not confined to the food aisles and this is not as well know. They lurk everywhere. Only one Federal law protects the top eight food allergies and it only deals with food labels. Otherwise, if you clean with it,  take a prescription, take an OTC, put it on your skin, has a kosher label, or more then a company is not obligated to tell you when an allergen may be in their product. Take this short list of products with the Top 8 allergens and quick tips for foodie allergy “but it’s not a food.”

What Are the Top 8 Allergens?

  1. Milk
  2. Eggs
  3. Peanuts
  4. Tree Nuts
  5. Fish
  6. Shellfish
  7. Soy
  8. Wheat

This is the short list and more allergies exists. The Top 8 Allergy list was created from the most common known food allergies. However, if you suspect an allergy or intolerance, get tested. There are companies now that test a wide range of allergies and intolerances.

Products with Top 8 Allergens You Might Not Know About

  • Playdough: wheat
  • Marzipan: almonds
  • Worcestershire: fish
  • Some vaccinations like Flu Shot: eggs
  • Supplements: some contain shellfish or fish
  • Milk body wash or hand soap: lactic acid or milk proteins
  • Lotions: some contain almonds
  • Exfoliating products: walnuts or nuts
  • Lip balm and lip glosses: possible fish oils

Please always read labels on household products as they are not required to have a warning label.  We learned this the hard way with lotion containing almonds and hand wash with casein (milk protein).  It was right on the ingredient label and we just didn’t think. Have you read their labels? I decided not to become a chemist for a reason.  However, learn the chemical names of your allergies. Example of milk: lactic acid, casein, caseinate are all various components of milk. Always check. 

Be extra cautious and listen to your body’s reactions as allergens are not always on a label either.  After taking on the GF life, I was still reacting as though I was still eating gluten.  I was informed that it may be my laundry detergent. They were right.  Water and flour are suspected added as fillers in many products, but with no confirmed proof. I had to go with the welts, hives and suspicions. We switched to a recommended natural product and the reactions stopped.  Along with the laundry switch, we changed cleaning products to due a reading/investigation about peanut oils in cleaning products. I like my house clean but don’t want to put my sons life at risk.  Being mindful of symptoms and habits is your best weapon against continuous reactions or deadly ones. Take all out all products for a couple of weeks then add in former products one at a time. It takes two weeks, at least, to work out an allergy. Spread out re-introduced products days apart. It might take time to react again if that was the culprit.

Photo by Daria Shevtsova on Pexels.com

Foodie with allergies or not, being savvy with allergens is a part of being well. Knowing one is safe contributes to their well in being relaxed and to your well of positive input. Caring for others always comes back in one form or another. When we can navigate and trust our environment, it enhances quality of life. Be informed, ask questions, and share information. Share this post if it makes it easier

J.Riley

Image

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

Quote

Seeking Warm Fuzzies Part Two

Certain senses will have more of an impact on your body and mind than others when in sensory seeking endeavors. For me it’s all about smell and food.  Naturally.

Smell it

My sense of smell is insane. When something is pleasant, it’s amazing. If it smell bad, it’s everything I have not to vomit.  Smell is powerful.  I’m ever grateful my children are potty trained.

Make use of the oil popularity.  A couple of days ago I was walking in a store and noticed a section dedicated to essential oils.  It’s not for parties anymore.  What you buy is important and needs to be a pure form.  However, the more readily available essential oils make scent seeking easier.  Rarely is an essential oil on it’s own safe.  For safety sake, mix oils and blends (more than one oil) in a carrier oil.  Grapeseed oil is my favorite choice but fractioned coconut, almond, jojoba oils all work too.  Putting these oils in a diffuser or a few drops in running water for a bath are excellent ways to disperse the scent quickly.  In a bath it will absorb in your skin for more potent results.  A few oils I blend with oil in a dark glass roller bottle.  A 10 mL bottle 80-85 % filled with carrier oil and few drops of each essential oil will do.  When needed, I roll the blend on the palms of my hands then rub hands together.  Then I cup my hands over my mouth and nose then breathe.  From hand to brain, it does the job.  Take this quick guide to a few essential oil options and make the most of your smell sense.

essential oils and benefits

Before we leave the sense of smell there are a few incredibly simple ways to find the warm fuzzies.  It’s as simple as a memory.  Find your comforting scents from the fall arena to floral,  woodsy, coffee, or clean.  Whatever it is that promotes a positive moment past or now, have it on hand.

From Mouth to Brain

Food! Yay!   There is so much my mouth can do other than a sarcastic or off color comment.  From taste bud to texture to temperature, our oral senses can be an amazing way to find those fuzzies.

Like your sense of smell, your taste buds have memories too.  Feeling down or any similar emotion, comfort foods are not called comfort foods for nothing.  It’s okay to indulge in indulging every once and awhile.  Bring those memories to the plate, bowl, or cup to trigger happy moments.  I would encourage you to create new moments and invited friends and family in those culinary endeavors.  Your taste buds will associate with that gathering time for a powerful multi-sensory punch you can draw upon later.  Don’t let those comfort foods sabotage you.  If your comfort food involves high fats, over processed, too much sodium, and not enough nutrition- eating it more than a day within a week or two  it will back fire.  They impact your brain and emotions along with nervous system in dreadful ways.  Then your comfort food becomes your enemy.

When feeling heavy emotionally go for lighter meals.  Less or barely cooked.  Reduce your fats.  Your fats should primarily focus on monosaturated fat, polysaturated fat, and omega 3 fatty acids on a daily basis.  In food forms this is coconut oil, avocados, eggs, fish, nuts, nut butters to name a few.  These fats help you but take in just what you need.  Cool foods and drinks help wake up the brain.  So does caffeine, but too much can over work the nerves.  Careful, please.  Bitter and spicy tastes aid in uplifting and stimulating your nervous system and brain as well as crunchy foods.  An nut has great brain fats, crunchy plus with a spicy seasoning, it will be an alarm system to your senses.  A warm fuzzy of the jolting variety.

When finding it difficult to calm, anxiety, or an unsettling condition go the opposite direction.  Padded in a couple extra servings of the good fats.  Avocado, egg, and a high protein cheese is my breakfast.  I have difficulty waking up but quickly switch to jitter mode.  I need my nourishment to help out.  Warm foods and drinks soothe and give literal warm fuzzies.  Sweet in its appropriate forms lend a hand too.

Days and moments are vary so should finding those warm fuzzies when using your senses.  Mix it up.

Namaste in your sensory seeking endeavors.

Quote

Health Foodie Seeking the Warm Fuzzies

I am a sensory nut. I need to see, smell, taste, and touch. Then, I birthed two sensory seeking, sensory repulsed people. When we love a taste, it’s on until we absolutely hate it. Except tacos. Never touch our blankets. Tag are out. If it’s too loud, forget it. What is that smell??!!! May I touch that? I probably should’ve asked before touching it. We are seekers of a sensory buzz.

Finding the warm fuzzies is a fairly universal desire for us human beings. Most often we do it unconsciously, being categorized as preference or like.  Some of us are more aware of sensory issues by living with exceptional needs. We are looking for the balance of avoidance versus those warm sensory fuzzies. But what if your awareness in positive sensory behavior could enhance your daily wellness? From mental acuity to de-stress plus possible weight help, social bonding, and more- our sensory endeavors have potential benefits for everyone.

Before we submerge our senses we need to precede with caution. If therapy or medical care is a part of your life or someone in your care, then these may help as “in addition too.” However, ask your professional first.

For your eyes seek bright or soft colors, which one depends on what you need

Most of us have a favorite color and there may be reasons as to why, it’s color psychology.   Companies use the study colors to know how to entice your consumer brain.  For the purpose here, it’s a tool that may help engage your brain and mental well being.   In the general sense, bright/warm colors stimulate your brain.  If you feel sluggish, pick one bright color you like and wear it.  If you love it, paint a room with it.  Or, less commitment option is to paint a piece of furniture.  On the other end, if your are stressed, over stimulated, etc then aim for wearing, obtaining, painting with cool/soft/pastel colors.  Even a light pink can soothe and brighten.   Work towards an array in your closet and mix them up in your living space, different days or hours call for different colors.

Seek soft, weighted, warm, or cool to touch

Feeling sore or stressed? Find warmth  in a blanket; in my case, multiple blankets. Texture is important so go with that “gut feeling.”   If you tend to heat easily then go light and soft.  Personally, it’s fleece.   Light compression can be calming.  A heavier, but not necessarily warmer blanket may be of benefit.  A quilt can have some weight or as I discovered recently in a Yin Yoga class, that a tightly woven blanket (“Mexican Blanket,” “Yoga Blanket”) has a fair amount of weight.  There are weighted blankets that can be pricey and a professional would be the one to tell you what weight ratio you need.  A quilt or woven blanket have some weight but not enough to require a consultation for most people.  Another inexpensive option to calm is simply taking a bath.  Water is therapeutic.  Hot water with the door locked and kids on the other side is life altering.  On the other end, being active in cool water can help workout those nerves and add to positive stimulation.   It’s a great option for joint problems and children with lots of energy.

When you need to hear it

If your auditory sense is seeking those chills there are a few simple options.  To calm the nerves, slower (classical, jazz, etc), sound of nature, white noise are ear massage options.  Listening to a guided meditation can be an option too.  If heavy or dull is the feeling then go upbeat.  Then add dancing or something similar too it.  Movement and music are a powerful combo.  Another way to uplift is finding or recording affirmations that are meaningful to you.  It repeats to become a memory.  You may replay that “track” later when it’s not available but needed.  

From a “pick me up” to chill out, sensory seeking can go a long way to help.  Look for part two in the near future.   Subscribe for your convenience.  We still need to address our olfactory sense and of course, food! Check that out in Seeking the Warm Fuzzies Part Two

Namaste in your warm fuzzy endeavors