While I know how important consistency is on a blog, I also hold the very important responsibilities of working full-time and devoting myself thoroughly to my IIN studies! I try to post each week, but, sometimes, that just doesn't happen....which is why I feel the need to remind you to give yourself grace, patience, and a break. Let's just say this topic is autobiographical. Giving yourself grace is an extremely important form of love. Exercising forgiveness and avoiding that inner voice of criticism and shame is one of the most freeing and generous gifts you can give yourself (and to other people). The "shoulds" and "buts" hold no real value if you're A. Referring to the past and/or B. Are already trying. You know your heart. So, stop thinking about "buts" and quit "shoulding" all over yourself! It's not conducive or supportive to your bigger picture-- especially if you're already living by the "bird by bird" task protocol. There's only so much we can accomplish in a day. Life can be heavy, there's no room for shame-- just learn, assess your actions, and try something differently next time. Most of all, cut yourself some slack. A personal example: instead of criticizing myself about not writing consistent blog entries, I am deciding to use this as fuel to make a little change. I now know that instead of attempting to write and post these each week, I am going to write multiples when I am in a writing mood and/or if I get a bunch of ideas at once, and voila! Something a little less taxing, still productive, and I am going to let myself off the hook (guilt free) because, moving forward, I will be doing things differently. See, that's true love and self-care! Given the theme of this form of self-care, I am going to give myself a break and keep this short and sweet. I was going to go into the health reasons as to why it is important to avoid shaming and criticizing yourself, but I'm going to bake instead. If you would like the information on how negative thinking really and truly makes an impact on your body: premature aging, imbalanced hormones, anxiety, etc. and the magnificent power of your thoughts and words, enter your email below and I will e-mail you some really fascinating resources!
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*If you didn't have a chance to read the initial post to explain the kick-off for this New Year blog series, please catch up below...it's good stuff. I figured I would start off this series of self-care with something very simple but oh-so-important! (And extremely appropriate for anyone recovering from New Year's Eve.) Drink water. Many people underestimate the power of getting enough water each day. Approximately 60-75% of your body is made up of water and your brain is approx. 85% water-- so, you can imagine that dehydration could have a substantial impact on your health. The amount of water you should consume daily typically varies on a few factors including your activity level and the temperature, but I try to drink half of my weight in ounces each day. I usually start my morning by drinking a glass of spring water. Spring water is naturally more alkaline, which combats inflammation in the body. Sometimes, if I'm feeling the need for bonus detox or a little energy boost, I'll add fresh lemon or lime juice. If I am feeling a little rough and need an immunity booster, I'll add organic granulated turmeric. This little act of self-care is a wonderful morning ritual mostly because you have gone without water for 7-8 hours-- so, making sure you properly hydrate your organs (brain) and intestines is imperative if you want to feel energized and balanced. You also want to get a jump start on cleansing your body of impurities from the get-go. Some of the not-so-obvious symptoms of dehydration are backaches, headaches, poor digestion, fatigue, problematic skin, confusion, sugar cravings, and moodiness. It's also best to drink it steadily throughout the day, to maximize absorption. But, also, try to taper off a few hours before you plan on going to bed, to insure a solid night's rest. If you're not a fan of water, it's okay! Not so long ago, I had to teach myself to drink it again by flavoring it with a variety of organic fruit and vegetable infusions. Some of my favorites: fresh basil, mint, sliced cucumber, lemon and lime wedges. You can also add a little bit of pure stevia for a clean and refreshing mocktail. Quick tip: it's best to let the prepared ingredients soak in water overnight for optimum flavor...and have some fun with your flavor combinations! The quality of your water is definitely something to consider. The more alkaline the water, the better. I prefer spring because of the taste and it usually doesn't test high for acidity. I also take my own containers to my local Natural Grocers, where you can fill up a gallon jug for 25 cents. Most popular bottled water is highly acidic and unfortunately, you have to consider traces of BPA from the plastic. The great news is that there many water filters on the market that are not only useful in removing impurities, but, also, help reduce waste in the environment. In order to find the best filter, it is important to know which contaminants are present in your water. Research your city’s Consumer Confidence Report released each year by the Environmental Protection Agency to see if home purification is necessary. If possible, tap water should be avoided in most cities because of the high traces of chlorine, fluoride, led, and bacteria. If you live in the Tulsa area, check out our (not so fabulous) report: https://www.cityoftulsa.org/media/420250/2015TulsaCCR.pdf Lastly, if you've been noticing some unwanted wrinkles and haven't given water the attention it deserves, happy day! Your skin is an organ too and when it's properly hydrated, you will naturally look more smooth and supple! So, grab a BPA-free, aluminum-free jug, fill it up, and DRINK UP! Informative reading! (These articles may seem a little doom and gloom, but my intention is to leave negativity off of this blog altogether and, when the time is right, sporadically give you studies to empower you to make educated decisions for yourself!) Americans are ingesting from 300 to 600 times what the Environmental Protection Agency considers a “safe” amount. As if the more than 70,000 identified contaminants in your water supply were not enough , you also have to deal with the pollutants your local and national governments add to your water supply. *photo cred: Alicja Colon I have consistently had the struggle to keep it all together. Not that keeping it all together is even really possible. There's this wonderful quote I recently heard saying something like "even the person who has all of their shit together is still standing in it". Nonetheless, keeping it together has always been something I strived for. This term, in short, pretty much means keeping up appearances, consistently. It also means having more days when you, your home, your car, habits, and routine look polished, well-oiled, and productive and less days when you look and live like a slob kabob. It's not so much for vanity's sake but I truly believe that once you routinely incorporate the steps it takes to "keep it together", (the same steps that also just so happen to result in a visibly pleasing outcome), you show up in life with your best foot forward...boldly and enthusiastically. That type of energy attracts all sorts of wonderful and then, the domino effect commences! Once you master one thing, you're more likely to be mindful of another, and since that feels so good, why not add a few other feel-good accomplishments to the pile?! I am lucky enough to have a handful of fabulous friends. This group of people, like me, regularly discusses how they need to get back into their gym routine, or they need to get some color on their skin, or they need to make a habit of a spiritual practice: church, meditation, etc! We all have some pretty hectic schedules...especially compared to what it was like in high school. Living in the grown up world of consistent jobs, errands, bills, and priorities that keep the lights on and a roof over our heads takes up a majority of our adult day. While we can't walk away from those necessary priorities, or "adulting", we can make sure we still give ourselves the attention we deserve. Yes, life gets hectic but in the grand scheme of things, if you're too busy working your ass off, it's not that you can't afford to master self-care, but, really, you can't afford to not to master self-care. A chance to recoup and honor yourself with some daily love is as valuable as it gets. What is all of that hard work really for if you don't enjoy your everday? Time is precious, yes, but I think serving yourself a nice, hot slice of "you" time on the daily will not only have an impact on your happiness, but, also, your income! Those daily treats, in the long run, can make you even more productive because of that wonderful sense of clarity that comes with regulated cortisol (the stress hormone). So, my idea. This year, I am going to debut a new blog series called 365 Days of Self-Care: How to Make 2016 Your Bitch. (I apologize if profanity offends anyone but the title made me laugh too hard not to use it.) This series will focus on the many forms of self-care that you can treat yourself with on the daily. I have gathered the consensus that many people have massive reservations about making resolutions because they don't want to set themselves up for failure. I get it. You've set these goals before and end up feeling defeated before the end of January. I've been there too. With this series, you're not setting yourself up for any realm of failure because you can incorporate one form of daily TLC that will take you very little time and will contribute to your bigger picture...you becoming even more awesome! To be honest, I am looking forward to this as a form of accountability. I have mastered clean eating & listening to my body, I am in the ever-evolving process of honoring myself, and now, I would like to treat myself like I deserve to be treated via pampering, love, and FUN! So, please join me in this pursuit! Expect a lot of embarrassing videos, exciting tutorials, hopefully some pounds shed, stress melted, healthy habits adopted, and delicious recipes tasted! Can't wait! Want to be all in? Sign up below for my monthly newsletter that's packed with lifestyle tips, recipes, and positive support! *photo cred TTFMag To love yourself means to look forward. Not to only think in the future tense but to continue to look at your bigger picture. To really wait, check in with yourself, your day, your thoughts and make sure they're in line with your core values, loves, and life purpose. Ask: "Does my day contribute to my bigger picture?", "Do the things I do throughout my day support me in making those decisions?" To really succeed in life is to live a life honoring yourself. You won't stand a fighting chance unless you LISTEN.
If you're lucky enough to have intuition, or the natural ability to hear your inner guide, don't take it for granted. If this is a foreign concept to you, you too can be "in touch". You just need to practice yielding. Obtaining and maintaining balance is only an arms length away. As easily as you can push it away, you can pull it back in. One of the primary ways to reach balance is by eating for nourishment. (By the way, eating purely for nourishment doesn't mean you've abandoned eating for enjoyment. The two can actually coexist!) If you wholeheartedly strive to avoid unfavorable habits and consuming hindrances that limit your chances to thrive, you're 12 steps ahead. When you consistently interrupt that inner guide with the "yeah, but" excuses and allowances, you know good and well that that rebellious behavior can keep you imbalanced, keeping you from a life of ease and flow. The beautiful rhythm that God offers down to us. Can you imagine what your life could look like if you stayed in God's rhythm, or took cues from your inner guide? If every time you got slightly distracted from your symphony or felt temped to stop and stray down that path of resistance, you kept looking forward with blind faith? When really, it isn't blind faith at all because you are built with the intuitive knowledge to know that food, music, people, art, television all can generate either positive or negative energy within our lives. Imagine all of the things in the world as one of the two color categories of energy: dark and light. The more dark energy you surround yourself with, feed yourself, and create, the lower your light fades. Now think of yourself as a battery. That same energy, dark and light, represent the dark energy that drains you and the light energy that feeds and sustains you. Each time you participate in dim, draining activities: eating foods that require your body to detox on overdrive, throwing off your hormones, energy level, and your system's wellbeing, watching too much TV, spending beyond your means, keeping friends who display toxic behavior or conversation, staying in a job that makes you dread waking up each morning...all of those contribute to draining your battery. Then, you have the things that make life lovely: balanced foods, exercise, nature, drinking plenty of water, playing with animals, reading good literature, spending time with supportive and uplifting friends and family, your favorite coffee shop, travel...all of those activities, big and small, that contribute to breathing life back into you. Now, think about your battery. Do you spend most of your time doing things that drain you or that feed you? Are you feeling like you're currently on empty or in the negative? Write down a list of the things that make you thrive. Even though some of us aren't living in the means of worldly riches, we can still live in abundance. Most of us have responsibilities like work, errands, house work, etc. but if we look for ways to infuse our day with the energizing activities that feed us, we won't feel depleted. This will also show the oh-so-wonderful y.o.u. that you're worth setting aside 10 minutes of each lunch break to enjoy the outdoors, or implementing a daily tea time, or admitting to yourself that by limiting the amount of TV you watch, you can nurture yourself by doing something a little more productive. Most of us watch television to vacate. Maybe sitting with yourself in silence and getting something accomplished will eventually make you want to stay in your body more, so that you don't feel the need to vacate. It is so valuable to push yourself to carve out the time to do things that may not naturally be activities we enjoy, but that contribute to our core values and goals. Cooking my not be your favorite thing in the world. You may even detest it, but making sure you plan out your meals each week not only contributes to your appearance, but, also, your daily stamina, productivity, etc. To go even deeper, it will contribute to the longevity and quality of your lifeline so it's not just a gift to yourself, but your family. Those are the things that will give us that added energy to make another positive decision, moving us in the right direction, to that beautiful, one of a kind, God-given rhythm. The general struggle that comes up for most people is the generated by the belief that they are not in control of their body. They were never able to fully subscribe to this way of living because they've had a lifelong battle with their cravings and their cravings have always won. Well, I have some great news for you. Cravings aren't actually the opposing force keeping you away from creating balance. Cravings are actually our bodies way of telling us that a shift needs to be made in order to maintain/ reach balance. Before you start thinking, "oh, so if I crave dessert, that's my body telling me I need cookies in order to feel balanced?", you need to sit with the truth that many of us look to food to satiate the general craving for pleasure or relaxation. The cool part about this is that once you're honed in on honoring your primary needs in life: relationships, exercise, quiet time, etc., you magically quit feeling plagued or controlled by crazy cravings because you're able to decipher if your body is saying you have a nutrient deficiency (which is the primary purpose for cravings) or because you have a fun/ love/ touch/ exercise/ self-care/ spirituality deficiency. (i.e. low battery) Not only will you soon experience the light and airy feeling you get from adopting a cleaner lifestyle, but, also, a freeing notion that you're actually doing everything within your control to feel good and be the best version of yourself-- which is the utmost rewarding sense of accomplishment. When things don't go your way and are beyond your control, you can rest assured that all you CAN do is let it go because you've covered the bases. When my life was in disarray and I couldn't figure out what I was doing wrong to have attached myself to this dim reality, I refused to accept that dead-end feeling. I decided I would take control of every area of my life that I could control-- the areas of my life that God wouldn't dispute was the right or wrong move. Exercise, eating well, getting sleep, limit my drinking, etc. I figured those were the things I would invest my energy on and doing so would HAVE to have a positive impact on my present reality. Everything else, all of the negative things you can't control take a backseat and become secondary because you are purely focused on that positive rhythm. Regardless of your religious beliefs, I don't think anyone could dispute this mindset for a little soul makeover. In my experience, this is when my life started to take a complete shift in a positive direction. When I began to quit resisting and take direction from my inner voice/ intuition/ God/ subconscious/ "self"/ Universe, whatever you want to refer to it as. So, now is your time to decide and ask yourself: "are the activities and thoughts I participate in each day conducive to my big picture?" Are you giving yourself daily doses of the most important supplement of all, vitamin L? (LOVE.) Taking steps in the right direction may not feel what's most natural in the beginning, just like learning to waltz, but I assure you, that when you listen to your inner instructor and keep practicing, you will slowly begin to feel ease and fluency with each beautiful move you make. When you're in balance, the steps you make in life will become set in motion to that sweet, symphonic rhythm. Happy New Year! In the comments below, share what feeds your battery and will contribute to bettering your new year! First of all, I have always been addicted to trying the newest and most "amazing" products out there. As a young girl, I had various subscriptions to fashion and beauty magazines starting at age 11. I was every editorials' dream because I read each issue cover to cover, tabbing pages with that particular month's new breakthrough lotion, potion, and cosmetics. Wanting to see if the miraculous claims were true, I would go out and buy these products, discarding the ones that were guilty of false advertising and RAVING about the ones I saw any positive outcome from. I became the go-to girl to see what products were worth buying from those closest to me.
Now, I'm on to the new adventure of trial and error with the world of natural, eco-friendly, animal-friendly, human-friendly body products, cosmetics, & beauty regimes. One of my newest favorites? My lymphatic dry brush! I have come across the positive claims before but didn't actually buy into it until I started reading Sara Gottfried's fabulous new book, The Hormone Reset Diet. She claims that it's a great way to promote healthy detoxification and increased circulation. It also helps eliminate cellular waste products. So cute, huh? After seeking out more information, I thought it would probably be a wonderful regimen to improve the quality of my skin and smooth out some of my unfavorable cellulite. (Thanks to genes, I have consistently had cellulite since I was 9 and, even, at my lightest.) Daily, I began dry brushing in the morning, as instructed on the product's pamphlet, in quick strokes, starting at my feet and moving upward, all in the direction of my heart. I would complete this process by massaging grapeseed oil (improves circulation), mixed with coconut oil (vitamin E and fatty acids), and a drop or two of geranium essential oil (promotes cell regeneration, improves elasticity, and the smell is a natural mood-booster). Let me tell you, this little cocktail works like a charm! I saw results within a few weeks! Which is a stark contrast to the products I've used in the past...trust me, anything at CVS won't work. I've tried them all. Don't believe me? Try it out for two weeks and see for yourself! Want to know why it works? Dr. Mercola explains it better than I do: http://articles.mercola.com/sites/articles/archive/2014/02/24/dry-skin-brushing.aspx Sometimes, when we are experiencing a difficult day or season in our lives, we think we deserve to splurge a little. Maybe start our Monday morning with a few doughnuts, pick up some take-out after a long day of work, or enjoy a bag of chips on the couch, just to unwind. While it's definitely necessary to make sure we are taking care of ourselves daily and become especially nurturing when we're going through hard times, we need to sit and reflect on how we can truly honor ourselves. Those fleeting and temporary moments when we are enjoying the release we experience while eating something that's good, but not good for us, in the long run, you're really only masking the upset. Don't get me wrong. I know eating a treat during a stressful day can sometimes be extremely effective to make the situation subside, bringing you to a “happy place”. I used to have a tea and cookies break at 4 pm almost every day. But, clearly, that wasn’t something that was conducive to living a healthy life and it wasn’t really helping me since the "fix" was so short-lived.
My challenge for you: check in with yourself during one of those moments when you're seeking release with food, (or shopping, alcohol, etc.) and ask, "What is really going on right now that is making me want to splurge on ______________?" "How can I really serve myself in this time of need?" When you think big picture, you will realize that there may be some inner work you need to focus on. If you need to let off steam or you’re feeling depressed, go exercise. If you are stressed and need an escape, try a new delicious clean recipe that will encourage a healthier lifestyle. Or, maybe, read or watch a funny TV show. Any positive replacement or real solution that will help serve that inner urge, not just mask it. Again, bigger picture. 10 minutes of enjoyment while eating a snack that has negative long-term effects on your health? Or, a healthy alternative that will not only quiet that inner voice and craving, but, also, will generate a positive outcome! (Weight loss, increased energy, clear mind, etc!) If you’re on the go and want to enjoy a little refreshment, grab a water or tea and flavor it with lemon and a few drops of stevia. That may not sound like a treat but the more you train yourself to entertain alternatives and realize that “it” really is a temporary fix, you’ll see that "it" is really not much more than a placebo. Those of you who are addicted to sugar and have candida overgrowth will realize something similar but it’s no joke that you could be experiencing withdrawals. In that case, remember that it’s not you who “needs” the sugar, it’s the bacteria that is wanting to multiply and wreak havoc in your system. Taking this a step further, here is another technique that has helped me and continues to help me make good decisions. When I have plans to go to the gym or skip out on that pile of dishes or laundry, I check in with myself asking “Why don’t I want to get that done?” Most of the time, I will find that it has been a taxing week or the weather isn’t ideal and I think, “I want to treat myself to a work-free morning/evening.” And while sometimes it is extremely necessary to not only give yourself a little break but many little breaks or pauses throughout the day, I will realize, to really genuinely serve myself, I will get at least one of those tasks completed. Not only will it give me a sense of accomplishment, but, it will also keep my world of wellness in alignment and that’s a bigger favor that I can do for myself than having an overly restful morning or evening…that’s not even really restful because I’m thinking about what I should be doing. Give it a try. You may surprise your body, mind, AND soul! : ) The second thing I did upon my arrival from Los Angeles was promptly tear into my suitcase to get out the NEW exciting noodle I found at my favorite store on the planet, Erewhon Market. (This is, of course, after I fed my yorkie, Eloise, her souvenir organic treat from Trader Joe's!) Erewhon Market is grocery store that really sets the bar where it should be, only offering non-GMO, organic, and ethically sustained foods... which, sadly, makes Whole Foods almost look like a Neighborhood Walmart. Since I started following the Body Ecology Diet 26 months ago, it has been a mission to find tasty noodles. During stage 1, I did attempt to find some quinoa, buckwheat, and millet options and got by but they could only be appreciated as a food in a category of their own and not an equal replacement for your typical noodle. Ex. Eden Selected Buckwheat Soba is one of the only brands that offers 100% pure buckwheat noodles and although they are edible, they are a little pricey and they have the gummy texture that many would expect from a noodle alternative. (Quick fact to avoid confusion: buckwheat isn't wheat but is a complete protein in the seed family.) Another thing you should know, first and foremost, even if it says "quinoa noodle" it usually isn't only quinoa. That also goes for pretty much any other noodle out there. Always read ingredients! For instance, Ancient Quinoa Harvest's "quinoa pasta" not only also has rice flour but, also, corn. This isn't necessarily a bad thing if you can tolerate corn, since it is organic and doesn't contain scary GMOs. BUT, case in point, it can say it's a ____ noodle but can also contain five other ingredients. After following the Body Ecology Diet for almost two years, the moment I entered stage 2 of the diet, I was able to graduate to brown rice. Although this made finding noodles much easier, it wasn't exactly a no-fail process. So, here is my assessment of some of my favorite noodle options! This is wonderful if you are gluten-free or trying to only eat low glycemic foods! King Soba - Organic Brown Rice & Wakame Noodles Verdict: they had a delicious taste and fantastic texture. Added bonus: King Soba also offers other varieties including brown rice & buckwheat and brown rice ramen! For those of you who aren't familiar, wakame is a really nutritious sea vegetable, more popularly called seaweed. Serving Suggestion: This noodle could be eaten Italian-style but would be best paired with a vegetable sauté and/or with a little bit of ghee, pink salt, and fermented veggies. In the image seen above, it is served with Wildbrine's Kimchi. Worth noting: it does hold up served in a soup broth, shown in top image with veggies and egg. Stores: Erewhon Market, Amazon.com Jovial - Brown Rice Pasta This is one of the best options out there if you want a nice, hearty pasta. It has great texture and flavor. This brand carries a variety of shapes, including spaghetti, fusilli, and elbow. I made a clean lasagna for Christmas this past year and everyone was blown away that I used a brown rice noodle that didn't fall apart or taste gummy or mushy. I will note: if making lasagna, I suggest most definitely boiling the noodle before baking, even though they say "no boiling required"! Serving suggestion: This is my go-to for Italian dishes and cold pasta salads, since it keeps its shape and never has an unfavorable texture. Stores: Whole Foods, Natural Grocers, Amazon.com Explore Asian - Organic Black Bean Spaghetti This noodle is purely made with black beans and a little water! I discovered this selection a few years ago at Whole Foods in L.A. and it is now available in Tulsa. (A little secret: if you find yourself really getting tired of ordering online, just ask your local grocery to look into a product you frequently purchase. There have been quite a few instances where I will ask or make mention of a product to a grocery store manager and it actually shows up on the shelves, eventually!) This noodle option is very unique. It has a spongy but nice texture and the flavor is mild but can't really be compared to much, not even black beans. Serving suggestion: As you can see in the image, I made a Mexican Spaghetti with taco-seasoned ground beef, sautéed fajita-style veggies, and vegan nacho cheese sauce. It is a really fun option to add to your Mexican dishes instead of rice, beans, tortillas, or chips! Stores: Whole Foods, Sprouts, Amazon.com Trader Joe's - Organic Brown Rice & Quinoa Fusilli Pasta This is probably my favorite only because it tastes just like you would expect a wheat noodle to taste like but, also, it contains quinoa, which is a complete protein! Serving suggestion: This noodle can be eaten with anything. I do suggest cooking it a tad longer than the instructions but this is my preference, only because it doesn't get gummy and I prefer soft noodles vs. al dente. Stores: Trader Joe's Happy and healthy eating! - Holly
p.s. what you put ON the pasta is just as important as the actual pasta! I prefer adding 80% veggies with 20% noodles and/or using a nut-based cream sauce. Always be sure to check the label because a majority of store-bought sauces and broths contain unnecessary sugar (even organic)! |
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