Feel like you’re losing your mind? Well. You might be. Constantly going negatively impacts our physical and mental health. Sanity goes to the wayside and exhaustion slams us into a wall. When we hit this point, we need to hit the reset button
Reset for Mental Health
Our bodies require regular sleep. If you are not getting enough or constantly tired, seek medical help. There is a underlying cause. Stress can certainly start or continue the cycle of sleep issues. Consider de-stress techniques such as exercise, breathing exercises, and anti-inflammatory foods.
Relax and Play
We need non-productive times to be silly. Relax and play facilitates a connection with yourself and with others. Hobby and relax time are a must to your health routine
Your gut is a literal second brain that promotes chemical balances and a variety of essential biological processes. Fruits and veggies in a fresh or frozen form is a crucial part of your daily food relationship. Oats are excellent for cleansing guts and balancing chemicals within the body. Teas such as nettle, dandelion, and green tea are power cleansers from immune to blood. Take your food relationship seriously.
Connect with Nature
We need to immerse ourselves in creation. The elements of air, water, earth, and fire are core to our healing. Simply sitting by a fire or listening to water can do wonders to reset our minds. A simple outdoor walk or eating a meal work too.
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.
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?
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.
Broccoli and squash contain more water when cooked.
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
Dairy- yogurt/ kefir particularly
Fish- especially salmon
Nuts- especially almonds and walnuts
Dark greens- notably kale, broccoli, edamame, bok choy, spinach, chard
Baked goods with baking soda
Fruids: Bananas, water melons,
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!
Simply because cannot take “no” for an answer- I had to find answer to my pasta dilemma Largely, due to the sauce, a lower acid pasta sauce. So what’s wrong with the sauce? Too much acid producing agents like tomatoes and meat. Meat? Yes, digesting meats requires more stomach acid production. My stomach gets all dramatic and I end up in pain. My solution was Puttenesca. Puttenesca is a tomato sauce with a specific combinations of plants, veggies, and (most of time) anchovies. I HATE anchovies. If I had a choice between those greasy, tiny fish and bugs. I choose bugs. We will say no to the anchovies this time. And every time.
This sauce still carries the problematic acidic tomato. I opted for campari tomatoes as they are sweeter with lower acid. To reduce acid more, you can add in some carrot puree. The tomatoes didn’t irritate my reflux. Since the anchovies got to go- I went with capers to give that briny, salty taste. Best part, is more concentrated veggies means more nutrition. The instructions are for the sauce, your base is dealer’s choice. As complex carbs can help absorb stomach acid, I opted for a brown rice/ quinoa gluten free pasta but zoodles are just a good.
Lower Acid Pasta Sauce
Ingredients and Prep
3 Garlic cloves, diced
Oregano 1 tablespoon dried
Olive Oil 1 tablespoon
Campari tomatoes, 16 oz, quartered
Green or black olives sliced (2.25 oz can or I eat a specific green type, about 10 olives)
Put in diced garlic and olive oil and gentle stir for about 5-7 minutes on medium.
Still on medium heat, place in diced tomatoes and oregano and cook until tomatoes have broken down plus a few minutes (25 minutes). In the last 5 minutes you can put in optional carrot puree to lower the pH level.
Put in olives and capers for additional ten minutes. 1 1/2 tablespoon of capers is enough for me. Start with 1 tablespoon and add to taste. Do let it cook for a minute before adding.
With a few quick switch outs with some veggies, I have a delicious alternative. Plus its a graduation from my dorm room ragu phase. There is nothing wrong with an occasional jar sauce on some veggies every once and while. However, there is more flavor and nutritional punch in this bowl. Love your food relationship and show it how to love you back.
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.
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.
There is a personal matter with one specific resolution. My goal in wellness coaching is to work with individuals towards their unique dreams while tacking specific hurdles to that person. However, I hear and see this resolution everywhere and with clarity: dieting and body perceptions. It’s the time of newness we are inundated with images of gyms, diets, shakes, scales, plans, and images. A lot is valuable and can be an asset, the danger lies in your why and body perception.
My own journey back to well after having my son started with weight loss then snowballed into aha moments of tackling mental wellness and all kinds of curve balls along the way. One simple resolve to set a goal in losing baby weight was what I needed. That all said. I didn’t diet. I changed it. I did shakes for nutrition but also love my chocolate and pizza. OMG olives and bacon. I work out but found being gentle is more important for my particular body capabilities. I “listened” with filters, figured out what works for me, found grace, and made permanent changes along the way. In the mix, it was a real fight to address body perceptions. At first, my victories were not happy. Because I wasn’t skinny. As my mental health rose with my physical health, I realized how unbelievably dumb this is. Then the step of anger came. It’s so frustrating being in an industry that bombards you with images of perfection and “how-tos.” The most pinned recipes I had for a long time had the word “skinny.” I had to step away and get perspective. Thankfully, changes in how health and wellness looks are happening. It’s imperative you understand that healthy looks different. Resentment for those who are “skinny” isn’t acceptable and those who may be slightly overweight or not have a certain look can be healthy too and it’s not your judgment call. Healthy has different forms and its an internal affair. As you navigate what is your highest wellness, please keep these few things in mind.
It’s an Internal Affair
Its how you love on your self and accept your creation. Its finding your value in your gifts and talents. It’s what you eat to healing and promote physical function. It’s discovering your favorite ways or may be tolerable ways to move to gear up your body and brain. It about you.
Fight the Expectation of Extremes, Un-realities, and Fads.
Dieting sucks. It rarely works. It’s often harmful. While there are common threads in nutrition, there are differences that work for everyone. If you want to lose weight- professionals and common sense eating. Nutritionist, health coach, wellness coach, doctors, or take a nutrition course yourself — I don’t care how. Just please, do not put your body, mind, and soul on that yo-yo or in potential harm. Look for meaningful change in your lifestyle. There are plans, points, and programs out there that can help. Know that whatever change you make, its a long term change. Then keep the scale in perspective. Your weight fluctuates naturally and it can stall out for a time being. Trust your process and listen when things aren’t working in over an extended period of time. A professional can help you guide this. In all this scale talk, muscle weighs more than fat. After I lost weight, I gained some back and still doing a little. My waistline and measurements are not going in a negative direction. I am strengthening and seeing those results. Scale, overall feeling, and all measurements should be taken into account. Make those changes stick. Stopping the yo-yo means cutting the cord to go back.
Work It Out For You
Rarely do I find going to the gym enjoyable. I love my personal yoga studio and going to yoga studios. I love being outside. I love joining others in their active passions every once and while. Wonderful people own and go to gyms. It’s their thing. Some its kickboxing. Just a walk. Refit. Zumba. Pilates. Be open to anything and get to know you. Someone’s passion may become a shared passion. Or it may be love from a distance. Do not feel you have to run or do extremes. I love challenging myself and working within limitations, aerial yoga is for me. Work it for you.
Have grace in those pitfalls and don’t let it stop you getting back on your path. Love yourself while you create a greater you.
Ever get ahead of yourself? This morning I did. Lofty Monday goals to finish this post and life did not agree, so I panicked at my alarm when an unfinished post went out. Much like making five dozen cookies to bake this weekend, I set goals and got in over my head. This is the final product of vegan cookies that my whole family can eat. That is a victory. The allergy count as of now? No gluten, eggs, dairy, peanuts, most tree nuts (coconut is okay), most fruits with digestive issues. So what’s left? Uh not a lot. In my experimentation, I have come to love oat flour and brown rice flour. They are easier flours to digest but not the only ones. All purpose is great for most things but I find making cookies with g free all purpose flour tends to be chalky. Ack. Oats expand and hold it all together which is great when eggs are not invited. There are egg substitutes but less is more for me. Especially in the nuances of baking. I was completely confident in my abilities to make purchases in a bakery years ago. But when vegan is the best option for allergies… it’s expensive. The years of baking frustrations followed but it’s paying off. Now, I am a straight forward and un-sophisticated baker, who has cookies for “Santa.”
Iced Sugar Cookies
1 & 1/2 cup Brown rice flour plus 1/4-1/2 cup extra
1/2 cup Oat flour*
1/2 cup Vegan butter, soften to room temp plus 1 Tbsp set aside
1/2 cup Sugar (for sweeter 3/4 cup)
1 tsp Vanilla
1 tsp Baking Soda
1/4 tsp of Salt
3-4 Tbsp of coconut milk**
Clean space to roll out dough
Basting or pastry brush
Optional: food coloring
*You can opt to ground plain quick oats to a fine powder. ** Coconut milk is best, but any milk or plant-based milk can be used to accommodate allergies or lifestyle. Rice milk is nut free and dairy free but thin. Half the amount of milk the recipe calls for.
1-2 tbsp Coconut milk or milk*
2 cups Powdered sugar
2 tbsp Vegan Butter
Making and Baking Cookies
Preheat oven to 350 degrees. Line cookie sheets with parchment paper.
Mix sugar and butter.
Add in Vanilla Extract and 2 Tbsp of coconutmilk
Dry ingredients: In a separate bowl combine brown rice flour, oat flour, baking soda, and salt. Mix.
Combine dry ingredients with sugar, butter, extract, and milk. Add in food coloring here.
Mix with hands or use a baking spatula. The consistency should be that of play dough- firm but easy to shape. Additional Tbsp of milk may need to be added- add in on Tbsp at a time.
Spread 1/4 cup of brown rice flour over clean surface for dough
Place dough on flour covered surface and roll out dough to around 1/4 of an inch in thickness.
Use cookie cutters to create cookie shapes and place on parchment paper and cookie sheets.
Unused dough can be mixed and rolled out again to create more cookies.
Melt 1 Tbsp of Vegan butter in a separate bowl. Then use a basting or pastry brush to place a thin coat of butter on each cookie. In a pinch, use clean hands to spread butter on each cookie. Let’s be real, having basting brush was coincidental but I am not chefy enough to have a pastry brush. Real cookies for real people.
Place in oven for 10-12 minutes. It should be firm on the cookie surface but slightly soft. As they cool they will harden.
Mixing the Icing
This is fairly straight forward. Whisk powdered sugar, butter, and 1 tbsp of milk of choice.
If it’s too thick, that extra tbsp of milk held back can be used. You can add food coloring while whisking or just leave it plain.
Now I will be honest. Straight foward right? I am crazy sensitive to sugar and knock it down a lot, especially considering the use of icing to add in sweetness. If you have a crazy sweet tooth, add in extra sugar at your own risk. Also, the texture is going to be… well not Loft cookies, those super soft ones. It’s is supposed to be a firm outside, soft in the inside and middle. (After it cools) If your conscious, food relationship, or loved ones with either are in need of a holiday treat. This is it. I’m heading back to the kitchen for more cookies and ideas to share. Look for more soon or hit the “yes” but to the right for it to come to you.
What do I mean by this? I am not trying to purposefully overuse that word, maybe I am. There are a lot of things we just say but don’t necessarily mean. There are things we do and do so unintentionally. This is part of being a human being; however, at what point do we let our actions, words, and life become so accidental? I know I have phases where I fee like a pinball bouncing around. Recently, as I listen and observe around me, this phrase, “I didn’t mean too,” is spoken. A lot. Especially from my children. As their eyes roll from the mom lessons about being mindful, I realize how important setting intent is to our lives. This hit me the hardest in a grocery line this past week. I had the #redreignsofterror and #ghost child, which is distracting at the least. Tons of groceries. I was at the finish line and just done. The cashier was kind and friendly. However, the bagger was overly friendly and we began to converse as our mounds of purchases were being loaded. As the three of us said our good byes a sinking feeling set in. I wasn’t as open with the cashier. There was the obvious barrier as this person is a foreigner. Was there a language barrier? Was she shy? Were my kids too much noise? I don’t know!! This is all simply because I did not have the intent to reach beyond awkwardness to engage this gracious person. I didn’t mean too, but I needed to mean too. The power of intent is immense. I need to become intentional in my every day community connections. How does one move from accidental to on purpose? Start with core of you.
What is core to your beliefs? About you? People? How do you treat people? How you treat yourself?
“How people treat you is their karma; how you react is yours.”
What do you want to accomplish? Talents? Life goals?
What wellness issues do you need to tackle?
How do you handle stress? What is your mental health like?
Use Resources and Community to Help You
Pick top three and start there. As new habits take hold then go back to your list and pick a few more. You can pick a long term, short term, and now. As the now and short term are mastered, replace them.
Make it easier to accomplish with a few
It takes time. It takes grace. Be aware of the moments you are in as they are happening now.
“…Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable- if anything is excellent or praiseworthy- think of such things.”
Have grace and be here now
Write it everywhere. Set reminders on phone. Think or meditate about it. Let it sink in your core. It is a continual effort to be intentional.
Intent is changing your future by adjustments you make now.
I am not designed to live an accidental life. I want care for my body to be on purpose. Care for my mind to be on purpose. Care for my soul to be on purpose. I set intents to change my life, how I respect others, and react in all situations. I am in continual transformation. You are too. Set your intents and journey with me as we live an “on purpose life”.
My intentional addition
I intend for my connections with others to be given full effort and meaningful.
What are your intentions? Please share in the comment section