May Recipe of the Month: Chicken Salad Lettuce Wraps

Chicken Salad Lettuce Wraps

 

What do you do when all you want is a taco but you know it won’t help you get healthy? You eat one of these tasty Chicken Salad Lettuce Wraps! These are a perfectly satisfying comfort food loaded with flavorful and filling chicken.

 

You don’t need to sacrifice your health to eat delicious food, you just need to get creative. Make lettuce wraps your new best friend, they’re versatile and you can fill a nice leaf of lettuce with whatever you fancy from chicken to shrimp, ground turkey or tempeh, whatever you fill it with, there’s just something about eating a wrap that screams comfort and indulgence.

 

Try these lettuce wraps next time you feel like ordering take-out.

 

 

Ingredients

 

Serves 2

 

4 to 6 romaine lettuce leaves

1 lemon, juiced

1 tablespoon honey

1 garlic clove, chopped

3 tablespoons plain yogurt or dairy free almond milk yogurt

Sea salt and freshly ground pepper

1/2 cup sunflower seeds

1 apple, chopped

2 cups cooked chicken breast, chopped

2 teaspoons basil

 

Directions

 

Place the lettuce leaves to the side. Add the remaining ingredients to a large bowl and mix well. Fill each of the lettuce leaves with 1 to 2 tablespoons of chicken salad and serve.

 

When you’re working on reestablishing healthy gut bacteria cravings often kick in like inner monsters. It’s because you’re depriving your bad bacteria of the stuff they love to feast on: sugar and refined carbohydrates.

 

This is an essential part of process when it comes to rebuilding gut health, but it helps to have plenty of resources to lean on and access to support. If you’re seriously interested in getting healthy, join my 5 Day Healthy Habits Challenge. If you like the challenge, and want to restore your digestion and boost your energy then check out my new comprehensive program Restore your Gut Health.

 

Join me on my Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

 

To your wellness,

 

Shaline

Recap of John Robbin’s Interview with Dr. Christiane Northrup

John Robbins interviewed Dr. Christiane Northrup during the Food Revolution Summit last week.  Here are some highlights from his conversation with Dr. Northrup.

 

Raising our frequency

 

When asked by John Robbins about how important it is to raise our frequency, Dr. Christiane Northrup told this story about one of her daughters.

“This is very funny that you should bring this up. She got the Good Citizen’s Award twice in middle school, she was the one that everybody wanted to be around. And she’s an extreme extrovert, she wanted to take her girlfriends on her honeymoon, and she realized that there were some unpopular things that she finally needed to say something about.” She realized, “Wait a minute. I cannot let my fear of offending someone keep me from speaking my truth as long as I do it with understanding and love.”

She found this was so strengthening. Her daughter used to say to her, “Why can’t you be like the other mothers? Why can’t we be like the mainstream parents?” The truth is, because that’s not what we were born to do. And here’s what happens when we are true to ourselves, and we are pioneers who have been going against the grain and provide inspiration for others. In her daughter’s case, with her friends, who are 30-something and young mothers, they’ve said to her, “Thank you for having the courage to speak up, because you’ve given me courage now.”
When we stand up for good food, for regenerative farming practices, for organic food, for local farms, and so on, it becomes a positive addiction. The more you do it, the more you want to do it. Because when we are around like-minded people, it’s joyous.

Dr. Christiane shared a story about being at a farmer’s market in Santa Barbara. She discovered that there is something celebratory about meeting the person who creates the amazing mushrooms, beautiful avocados, or strawberries. It’s a celebration of the earth. What happens with this celebration, oxytocin and prolactin are produced in your body. These bonding hormones increase love. And then you get more connected with the earth and with each other.

 

How to Respond to Sabotage

 

When people begin to adopt healthier habits, they’re bound to have friends, co-workers or family members who will sabotage their efforts, or at least try to. A friend of Dr. Christiane was trying to change her diet to a healthier one. Her friend had a medical issue and she was really trying to address it. Her friend’s roommate found this threatening because she would offer her friend pieces of cake repeatedly by saying, “Be a good girl and have some cake. ” She would practically shove the cake into her mouth.

So, what is Dr. Christiane’s advice that she can give to help us deal with confrontations like this?

Dr. Christiane shared a story when she was a young doctor in macrobiotics and she was vegan. She ate fish now and then. People would come over to her at restaurants to see what she was eating. Many of her patients would go home for the holidays and their parents would make a roast. Her patients’ families would ask, “Well, why aren’t you eating what we’re having?” And they would be shamed.

The key is to stay in a high vibration of love, but we first need to understand the sabotage.

What is the sabotage for? What is the purpose of the sabotage? Is the person who’s offering you the cake or the roast, feeling like they should be doing what you’re doing? But they don’t want to do it. And if they could possibly be trying to get you to go back to where they are so they make themselves feel better.
Dr. Mario Martinez points out that all tribes wound their members in very specific ways to keep them in line. It has to do with when we lived in small groups. There would be a fence around the enclosure called a pale. And the tribe would say, “We will protect you only if you stay within the pale – within the fence.”

 

Three Archetypal Wounds

This fence gets internalized in us. We wound our members who step out by three archetypal wounds: betrayal, abandonment, and shaming. So this is what all groups do. If you step outside, they will betray you, they will abandon you, or they will shame you.

 

Dr. Martinez says that there are healing fields for these wounds.

 

1. The healing field for shame is honor.

With shame or when you’ve been shamed, you think about all the things that you’ve done that are honorable.
2. The healing field for abandonment is commitment.

Where have you stayed where you’ve really committed to someone?

 

3. The healing field for betrayal is loyalty.

At the times when someone is betraying you, abandoning you, shaming you, you go into how it feels in your body to be honorable, to be committed, to be loyal. It may be that you’re honoring your own choices, you’re committing to your own healing, and you’re staying loyal to your own path.
When we do this, we set up that high vibration that becomes irresistible. When her daughter was at a self-help meeting, someone mentioned, “Well, you know when God closes a door or window, he opens another door.” And another woman mentioned, “Yeah, but it’s those damn hallways that are hell.”
Per Dr. Northrup, when we’re choosing ourselves, when we’re loyal, committed, and honoring ourselves first, there’s a time when you may be alone. That’s when we must build our faith. Then all of a sudden, other people will come in and support us. And we’ll find that we have a whole new group of people who are supporting us and we’re no longer alone because we’re herd creatures. It is difficult to be a young person and be different. And we need each other to survive. She also mentioned that it is our job to find each other.
John Robbins summarized by saying, “We’re hoping that lots of people will find Kindred Spirits. People who are in alignment with their hearts, reflect their highest potential and in training with their higher frequency, can be clear in themselves. When this happens we can have clear minds and clear hearts. And clear actions, and love each other well.”

 

Body Love Messaging for Women

 

Dr. Christiane Northrup mentioned that Gay Hendricks wrote a book called How to Love Yourself.  It is as relevant today as it was back then. Gay suggests that you look in the mirror and you say, either, “I love you or I love you, I really love you.” looking into your eyes.
When the voice in your head says, “How can you possibly love this fat a@#? There’s cellulite on my thighs. You’re a fat pig,” or any of the messages that have been downloaded in your mind, then what you do is you love yourself for these feelings. Because all feeling wants is to be heard and to be felt.

Spiritual teacher Matt Conn suggests something that’s also fun. When you are berating yourself for saying, “I accept you, I love you.” When you’re berating yourself, then you start cheer leading the part that’s berating yourself. And you say, “Oh my gosh, nobody on Earth has been this good at body trashing.”

Dr. Christiane Northrup mentioned that she got the Olympic Gold Medal for being the body trasher of all time. What happens when you do that, is you start to laugh. Because it’s funny. And then when you can laugh at something, you’ve lightened the energy around it. She mentions that it takes about 30 days of looking in the mirror.
She recommends writing on a note pad the phrase, “I accept myself unconditionally, right now.” Say this out loud once a day. She would tell people to tape the piece of paper on their mirror and say it while looking into your bathroom mirror and looking into your eyes. After 30 days, she mentioned that something  will change in our inner being. Our soul starts to look back at us when we’re looking into our own eyes. Then self love starts appear.

After doing this for a while you then follow a good diet. Not because you’re being good, not because you’re depriving yourself but because something inside says, “Thank you. This is the food that I have been looking for.”

For many women, it’s the number they see on the bathroom scale that completely dictate how they feel about themselves. So, what should we do?  She gave her personal story. Her day was determined by the number on the scale for decades. Until finally, she realized how insane that was. It was like a constant external monitor of her worth. So eventually, she threw out the scale, because she saw that it was a terrorist for her. She don’t intend to step back on the scale until the number on the scale meant nothing to her.

So instead she just went by how her clothes fit. When you’re basically eating well, or you’re doing intermittent fasting, or there is no food from dinner till the next day at, 10 or 11 in the morning. So she has a period where she knows her insulin levels go to zero. Her body started to burn fat. And that worked to maintain her weight, and everything stayed the same.

She no longer lets that scale determine the quality of her day, because she realized that training was just too big for her to overcome. She cannot get on the scale without a lot of judgment.

We have many people who are clinically obese. Her 125 frame in eighth grade was perfectly normal. But that’s not how she was brought up. So, therefore, the tyranny of the scale has not been lost on her. She kept the scale out of her reach.

John Robbins has heard women tell other women that you can never be too thin. He realizes as a man, he is not nearly subjected to nearly as much pressure about his appearance as women are. He sees that women’s bodies and their weights are often the barometers by which society measures how good you are, how attractive you are, even how worthy you are.

John gave an example – look at the Super Bowl performance of 2020. We had Shakira and J-Lo. As Dr. Christiane mentioned there’s no man, no male performer, who needs to come out in a G-string with his entire body revealed, even if it’s in a body stocking, in order to keep his job. The guys in the Super Bowl could wear baggy pants and hoodies and so on and they’re fine. We don’t know whether they have a six-pack or not. The women have to have an almost perfect body. So there’s no question that women are expected to achieve a rate of perfection that’s unbelievable.
What you realize in your life, is that the number on the scale, your weight, whether you’re a size 8 or a size 12, at the end of the day, it doesn’t make you any happier. You know, those 10 pounds either way, really doesn’t make you any happier.
So the deal is, and it’s not easy, is to love your body as much as you possibly can, because that’s the key to getting it to a size and shape that is reasonable, reasonable for you.

Does it make a difference if a woman who is overweight and changes her diet with the goal of creating as much health as possible for herself, rather than with the goal of changing what the scale says?

 

Creating Permanent Change

 

According to Dr. Christiane Northrup mentioned this quote by Louise Hay. “Changes that are loved into being are permanent. Changes that are forced into being, you’ll constantly have to force them into being.”
It’s kind of like being whipped into shape, or wanting to go exercise. For example, if you think of your average family dog. You get the leash out, the dog goes nuts thinking, “Oh my God, we’re going for a walk. We get to go out and exercise. Yay!” Little kids are the same way. They want to stay outside and play.

That’s who we really are. We are the dog who wants to go out and be in the fresh air. And over time, this is like resetting those taste buds. Nothing sweet for two weeks until you reset your taste buds.
The same with movement – Exercise like walking. It might take you a month of just doing it through sheer will every day. But then, the magic happens. Where you want to do it, where you can’t stop yourself from doing it – That’s the ultimate goal.
Sometimes we don’t give enough credit to those men and women who really take care of themselves –  for taking care of their health. We’re taught to put other things ahead of our own well-being and when we take steps to heal ourselves and to create healthy lifestyles, we can feel out of step with society. We can feel guilty about it. Like, it’s not real work. It’s self-indulgent.

 

There’s a phrase that Esther Hicks says, “You can’t get sick enough to help those who are sick and you can’t get poor enough to help those who are poor.” We’re back to the tribes wounding their members with betrayal, abandonment, and shaming.

Years ago, she was asked to do a workshop in Massachusetts,  and walk in there and this woman came up to her and said: “Well, I can tell you’re not from here. You take care of yourself.” She felt like she didn’t look like a ragamuffin and that she didn’t look like she just got dragged out from under a rock. And she takes care of herself and didn’t look like she belonged.
This kind of thing happens in families all the time. People will think, “Who do you think you are?”  It’s “misery loves company”. So again, we need to find the birds of a feather who support us in becoming all that we can be.

 

She recently meeting with a world-renowned poet, and they were talking about the fact that his success is often met with derision from fellow poets who are not as successful. So, we just have to see that part of human nature, accept it, love them, and move on. But there’s no question that it is painful. It’s painful when someone doesn’t love you unless you’re struggling, unless you’re suffering, unless you’re overweight, unless you’re unhappy. You know, that’s how a lot of people socialize these days. She calls it the organ recitals where they’re talking about:  “This is what my doctor said and my liver is this and my kidneys are that and my blood pressure and now I’m on this medication.”  The average 65 year old now is on 6 prescription medications a day. So, this becomes the new normal. It doesn’t take too many of us who are shining the light in a very different way to change everything.

 

One of the things John mentioned that he loves about Dr. Christiane’s work is that she helps us through her transparency and her wisdom. She helps us to see what the next step is so we could reclaim our power, reclaim our wisdom, and reclaim our connections with each other.

 

Imagining What’s Possible

 

Dr. Christiane Northrup recently watched a documentary called, Tomorrow. It is about a group of people who were devastated by climate change and what would happen to their children. They decided to go and see what people were doing that was working. Instead of doom and gloom, one of the things they said is, “Human beings, we’re so good at the movies about doomsday and apocalypse, and the end of the world. We’re terrible at thinking about what could things look like and how cool could that would be.

Dr. Christiane said the average 65 year old is on 6 prescription drugs every day. She shakes her head. She has a friend who is about to celebrate her 99th birthday. When she was 93, she used to give lectures. She’s a physician and she’d start her lectures with “93 and Prescription-Free.” Dr. Christiane’s mother is 94 and just got her driver’s license renewed til 100 and she’s not on any prescription medication. She mentioned that people need to choose role models who are not what everyone believes.

Dr. Christiane mentioned that the number of people over 65 who actually living in nursing homes is only 4%. You would think from all the ads on television, it would be more. Remember the U.S. and New Zealand are the only nations where they allow direct to consumer pharmaceutical ads on television. 70% of the news and mainstream network television is brought to you by Big Pharma. It’s important to know who’s bringing you the news, because basically the news these days is nothing but advertisements for Big Pharma and what they want you to think. Because the news is depressing, they want to get everyone on antidepressants.
According to John and other medical and wellness industry experts, we have a sickness industry which is called healthcare.

If you’re having a difficult relationship with food, it might it be helpful to take a few weeks to write down everything you eat, including where you ate it, what time it was, who you were with, and how you were feeling at the time.

 

Love and Light,

Shaline

 

 

Dr. Christiane Northrup is author of Goddesses Never Age, Women’s Bodies, Women’s Wisdom: Creating Physical and Emotional Health and Healing

John Robbins is author of books such as Diet for a New America and Foo.d Revolution

 

How are you feeling today?

Are you feeling alone? Stressed? Sad?

This is a stressful time for all of us. So, I was thinking of how I can do my part to help others. So, I decided to create a bundle to help you get through the pandemic a little easier. This FREE bundle focuses on self-care and mental health during this time.

Here’s what’s inside the bundle:

– Essential Oils for Emotional Health and Balance
– 12 Healthy Habits to Boost Your Mind, Body, and Spirit
– 5 Happiness Boosting Smoothies
– How to Use Essential Oils
– 21 Day Food and Gratitude Journal
– Eat Your Way to Hormone Health
– Hormone Health Quiz

You could come out of this pandemic with…

  • Ways to balance emotional health using essential oils
  • Ways to alleviate stress and overwhelm instantly and naturally
  • Tools to keep your home free of chemicals and toxins that suppress your hormones and immunity
  • Hormone-loving rituals and resources to support lasting health and vitality
  • The confidence to understand your body and its needs so you can be the best version of yourself.

 

This bundle has the power to radically change your relationship to your hormones and improve your emotional health by changing your relationship to the #1 thing that throws everything out of balance: STRESS.

This pandemic is going to end, but your emotional health and hormones are not. COVID-19 is going to be a memory one day, but how are you setting yourself up for a lifetime of healthy choices and habits to help you thrive?

Stay connected with other women by joining my private Facebook group. Click here and I will email you the bundle.

Love and light,

Shaline

Recipe of the Week: Parsnip Cream Soup

Parsnips are a food that many people shy away from because they don’t know what the heck to do with them. Parsnips are a staple for many fine-dining chefs because they’re naturally creamy and luxurious. As humble of a vegetable as they might appear, parsnips are quite versatile and dynamic.

A great way to enjoy parsnips is in this super simple creamy parsnip soup. It really hits the spot on a Spring day and it can be enjoyed cold in the summer.

Give parsnips a chance and you might just end up with a new favorite root vegetable like me!

If you’re looking to lose weight and improve your gut health it’s all about making small changes. Swapping out starchy grains and potatoes for low glycemic parsnips is just one of the things that can get you closer to your goal.

 

Ingredients

Serves 4

1 tablespoon coconut oil

2 large celery ribs, chopped

1 small onion, chopped

4 large parsnips, peeled and chopped

2 teaspoons poultry seasoning

2 cups broth (chicken or vegetable) or water

sea salt and black pepper to taste

½ cup dairy-free milk of your choice

 

Directions

Place a large pot on a medium flame and add coconut oil. When the oil is hot, add the celery and onion. Sauté for about 2 to 3 minutes. Add parsnips, poultry seasoning, and broth (or water) along with sea salt and black pepper. Allow the mixture to come to a boil. Then lower the flame and simmer for 20 minutes. When the parsnips are tender, remove from heat.

You can use an immersion blender to make the soup smooth or blend it in batches using a high speed blender. When the soup is blended, add it back to the pot and add the dairy-free milk. Reheat the soup. Taste and adjust the seasoning as needed.

Want even more nourishing healthy recipes to help you lose weight, improve your digestion and increase your energy?

Check out my new program, 14 Day Clean Eating Program, details here

 

Or join me on my Facebook page  where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

 

To your wellness,

Shaline

Massaged Kale with Fennel

This salad is delightfully nourishing and gives you all the benefits of kale, without the digestive distress. When you massage kale you break down some of the tough fibers in the cell wall that make raw kale hard to digest.

When I started eating healthy I couldn’t digest kale very well. It upset my digestion and I didn’t get what all the fuss was about. If this happens to you the solution is to either steam your kale or massage it. This recipe is one of my favorites because you still get all the amazing benefits of raw kale: the enzymes, magnesium, vitamin C and more.

Massaging nourishing oil and lemon juice into the kale also help make the nutrients more bioavailable and easier to assimilate. Plus, it tastes delicious and can be paired with grilled chicken or fish for a classic healthy meal.

Ingredients

1 bunch kale, chopped

1 large lemon, juiced

1 large garlic clove, minced

¼ cup extra virgin olive oil

Sea salt and black pepper to taste

1 cup shredded carrots

1 cup chopped celery

½ cup thinly sliced fennel

¼ cup pine nuts

 

Directions

Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and pepper. Using clean, bare hands, massage the kale until it is wilted (about 2 to 3 minutes).

Once the kale is ready, top your salad with carrots, celery, fennel, and pine nuts. No extra dressing is needed.

If kale is something that’s hard to digest for you, there might be a deeper issue that needs to be addressed. If you want to be able to eat whatever you want and have no digestive issues, you need to check out my gut health program. These principles have truly transformed my life as well as countless others.

 

Please join me in my Facebook group, where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life. Sorry men. This group is for busy moms.

 

To your wellness,

Shaline

Poll Time!!

Hi everyone! I hope you all are staying well and safe.

I am conducting a poll. What topics would you like to see discussed on my blog?

  1. Relieving stress during Coronavirus
  2. Using essential oils to help emotional health
  3. Tips to ease Exhaustion/insomnia
  4. Meal planning ideas

Thank you for taking time to answer my poll.

Stay well!

Love and light,

Shaline

 

 

 

 

4 Benefits of a Spring Detox

Spring normally brings new hopes, promotes positive vibes, and brings out blooming flowers. So, Spring usually is the best time to embark on a detox plan. In winter we feel too indulged in food and drinks and it seems nearly impossible to do a detox. But there is no such issue in spring as you are full of energy and the weather is also in your favor making the whole detox plan easier on you. You need to keep in mind that detox is not a permanent weight loss plan, it just provides a jump start towards the whole process. You would still have to plan for regular exercise and follow a healthy eating routine. Here are some reasons why you might need a detox and the benefits it will bring for you.

Why Spring Detox?

We are constantly exposed to the toxins in this modern world due to the air pollution as well as the foods we intake. Even our livestock is treated with drugs and the crops are sprayed with pesticides which pose serious threats to our health with their harmful side effects. So, it is a great idea to plan for a spring detox to get rid of all these toxins and provide a fresh start to your body for a stronger immune system and an improved blood circulation. But why spring? Well, spring represents renewal and refresh – it is the perfect season to detox your body and mind and elevate your life.

Woman Spring Flowers

Benefits of Spring Detox

A spring detox has various benefits from an improved immune system to elevated energy as well as better circulation. The list of benefits continues, we can sit here for hours to be honest. But we won’t. Instead I’ve compiled a list of quick benefits a spring detox can have in your life. Check them out!

1.     Weight Loss

If you are planning to lose some weight then the spring detox is the best way to start with. It will provide you with the perfect kick start towards your weight loss goals and help you achieve them at a faster rate. So, start off this spring to get better outcomes with improved energy levels and a quick metabolism.

2.     Elevated Energy

Speaking of energy, yes! Detoxing can increase your energy levels. This helps you to work out twice as hard and longer for better results. The more active you are, the more you move, the more you lose weight and improve your overall health.

3.     Better Digestion

There is clinical evidence that detoxing also helps greatly with the digestion. As the toxicity might lead to various health issues such as bloating, nausea, furred tongue, constipation, gas, indigestion and a toxic liver. However, all these issues can be avoided by indulging in a spring detox.

4.     Improved Immune System

A spring detox is also beneficial in improving the immune system immensely. It helps to avoid colds and the flu, blemishes, cellulite, tiredness, fatigue and puffy eyes by improving the lymphatic system. It also helps to clear the sinuses by vanishing congestion and improving the lung function. It also resolves the urinary tract issues by increasing the urine output. In other words, it improves the immune system and doesn’t let the illnesses take over.

So, go ahead with and try a spring detox and see for yourself how much it benefits your overall health and well-being!

Love and Light,

Shaline

How to Stay Sane during tough times

This was a post that I had written after fashion icon Kate Spade passed away and in light of what we are currently going through, I want to re-post this. I hope you find it helpful.

 

 

With the passing of fashion icon, Kate Spade today, I want to share how depression is a real thing!  And not just depression, post-partum depression is real too.  I experienced postpartum depression after my daughter was born.

 

What is emotional wellness?

Emotional Wellness implies a person’s ability to be aware of and accept their feelings, rather than denying them.  Emotional Wellness is having an optimistic approach to life, and enjoy life despite its occasional disappointments and frustrations.

According to NIH, Emotional wellness is the ability to successfully handle life’s stresses and adapt to change and difficult times.

 

Six Tips for Improving Your Emotional Wellness

  1. Brighten your outlook – It is said that people who are emotionally well have fewer negative emotions and are able to bounce back from life’s difficulties faster. This quality is called resilience. Another sign of emotional wellness is being able to hold onto positive emotions longer and appreciate the good times.
  2. Reduce your stress – Everyone feels stressed from time to time. Stress can give you a rush of energy when it’s needed most. But if stress, chronic stress lasts a long time, those changes become harmful rather than helpful. Learning healthy ways to cope with your stress can also boost your resilience.
  3. Get good quality sleep – To fit in everything you want to do in your day, you often sacrifice sleep. But sleep affects both mental and physical health. It’s vital to your well-being. When you’re tired, you can’t function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. Take steps to make sure you regularly get a good night’s sleep.
  4. Strengthen social connections – Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health—both emotionally and physically. Whether with romantic partners, family, friends, neighbors, or others, social connections can influence our biology and well-being.
  5. Cope with your loss by surrounding yourself with family and friends – When someone you love dies, your world changes. There is no right or wrong way to mourn. Although the death of a loved one can feel overwhelming, most people can make it through the grieving process with the support of family and friends. Learn healthy ways to help you through difficult times.
  6. Be Mindful – The concept of mindfulness is simple. This ancient practice is about being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you. This means not living your life on autopilot. Becoming a more mindful person requires commitment and practice.

 

Tips to help you be more mindful

  1. Take some deep breaths. Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often.
  2. Enjoy a stroll. As you walk, notice your breath and the sights and sounds around you. As thoughts and worries enter your mind, note them but then return to the present.
  3. Practice mindful eating. Be aware of taste, textures, and flavors in each bite, and listen to your body when you are hungry and full. Chew longer and enjoy your food.
  4. Find mindfulness resources in your local community, like yoga and meditation classes, mindfulness-based stress reduction programs, and books.

 

Tips to help you develop a more positive mindset

  1. Remember your good deeds. Give yourself credit for the good things you do for others each day.
  2. Forgive yourself.  Everyone makes mistakes. Learn from what went wrong, don’t dwell on it, and move on.  Think of the song from the movie, Frozen: “Let It Go!”
  3. Spend more time with your friends. Surround yourself with positive, healthy people.
  4. Examine your beliefs about the meaning and purpose of your life. Think about how to guide your life by those beliefs that are important to you.
  5. Develop healthy physical habits by eating healthy, get regular physical activity, and regular sleep. These habits can improve your physical and mental health.
  6. Journal and express gratitude each morning before you begin your day.

Tip to help your manage stress

  1. Get at least 7 to 8 hours of sleep.
  2. Exercise regularly. 30 minutes a day of walking can boost mood and reduce stress.
  3. Build a social support network.
  4. Set priorities. Decide what you must get done first and what can wait. Learn to say “no” to new tasks if they’re putting you into overload.
  5. Think positive. Make note (journal) what you’ve accomplished at the end of the day.
  6. Try relaxation methods such as mindfulness, meditation, yoga, qi gong, or tai chi.
  7. Last but not least, seek help. Talk to a mental health professional if you feel unable to cope, have suicidal thoughts, or use drugs or alcohol to cope.

 

Tips to help you get better quality sleep

  • It is a good idea to go to bed the same time each night and get up the same time each morning.
  • Sleep in a dark, quiet, comfortable environment.
  • Exercise daily.  It is not a good idea to exercise right before bedtime.
  • Limit the use of your cell phone, tablet, etc at least an hour before bed.
  • Relax before bedtime. A warm bath or reading may help.
  • Avoid alcohol and caffeine late in the day.
  • Avoid nicotine.

 

Tips to help you build a healthy support system

  • Build strong relationships with your kids.
  • Get active and share good habits with family and friends.
  • If you’re a family caregiver, ask for help from others.
  • Join a group doing your favorite hobby. Examples: a book club, hiking, running, craft like rubber stamping/scrapbooking.
  • Take a class to learn something new. This is also good for your brain.
  • Volunteer for things you care about in your community, like gardening/tree planting, school, library, or church.
  • Visit different places and meet new people.

 

Postpartum Depression

First, postpartum depression is a mood disorder that can affect women after childbirth. Mothers with postpartum depression experience feelings of extreme sadness, anxiety, and exhaustion that may make it difficult for them to complete daily care activities for themselves or for others such as her family.

Examples: Serena Williams and Chrissy Teigen had their struggles with postpartum depression

After childbirth, the levels of hormones, estrogen and progesterone, in a woman’s body quickly drop. This leads to chemical changes in her brain that may trigger mood swings. In addition, many mothers are unable to get the rest they need to fully recover from giving birth. Constant sleep deprivation can lead to physical discomfort and exhaustion, which can contribute to postpartum depression.

Difference between the Baby Blues and Postpartum Depression

Baby Blues is not as severe as postpartum depression and usually will go away after a few weeks. However, postpartum depression lasts longer. A mother usually has the “baby blues” after having a baby. Since babies require a lot of care, mothers worry a lot and get tired from caring for her newborn.

 

Sources:

 

https://www.nih.gov/health-information/emotional-wellness-toolkit

https://www.nimh.nih.gov/health/publications/postpartum-depression-facts/index.shtml

2 Ways to Loving Your Inner Self

Are you so stressed and being a busy mom that you don’t take time to slow down and love yourself?  And do you want to make your life a happier and more peaceful one?

These two ways will help you achieve the highest level of love with your inner self and become a more confident you by using some simple techniques.

Meditation is vital for loving yourself (self-love) because it gives you quiet, alone time. Here are five meditation techniques to help you meditate and the Power of Eating Food with a high (positive) vibrational frequency.

1. Why Meditation is Vital for loving your inner self

Meditation has a positive effect on our attitude towards life because it makes us take some time to quiet our mind. This helps to soothe our nerves and make us feel stress-free. Removing the negativity of stress helps you better perceive positive vibes from others and feel happy about your life and relationships. Yoga is also effective in clearing your mind and reducing the tension of stress.

Meditation gives your immune system a boost and your mind a chance to reflect on the positive things in your life. There is a variety of meditating techniques, such as concentration meditation, which is used to focus on a single point, and mindful meditation, which is used to control wandering thoughts. Meditation can help lower your blood pressure, improve blood circulation, lower your heart rate, reduce perspiration, slow your respiratory rate, reduce anxiety and relieve stress. Meditation can also help you develop self-love in the following ways:

Meditation addresses the stress

In today’s world, stress has become our biggest enemy; it promotes negative feelings and vibes about ourselves and contributes to long-term exhaustion and mental fatigue. Meditation helps to ward off such negative thoughts by promoting a good sleep cycle, better nervous system health, and improved digestion. Meditation is great for relieving stress from your life and helping you discover and love yourself.

Mindful awareness helps us to steer clear of self-destructive habits

A meditation practice not only helps guide you into better eating habits and exercise, but it also helps you steer clear of other self-destructive habits. These can be anything from avoiding junk food to sleeping better and fending off negative thoughts. Meditation provides the mindful awareness that is required to avoid negative behaviors and maintain positive ones.

Meditation improves our self-awareness

Meditation increases your self-awareness; as a result, be become more in tune with what you should eat and how you should exercise to keep your body healthy and promote positive vibes. Practicing good self-care ultimately helps you love yourself.

Here are a few simple ways to help you start meditating:

  • Sit back or lie as comfortably as possible.
  • Close your eyes.
  • Breathe naturally; don’t try to control it.
  • Now breathe by focusing your attention on it and notice how your body moves with each inhalation and exhalation. Observe how your throat, chest, and abdomen move during breathing.
  • Just notice the movement without controlling the breathing process. Start doing this for 2 to 3 minutes and then increase the duration.

Including meditation in a regular routine will also help boost your energy levels.

 

How to start meditating with 5 simple techniques including moving meditation

Here are five basic meditating techniques. Try them all, and decide which one best fits you and your lifestyle.

1.   Moving Meditation

If you don’t like sitting for long periods of time, walking meditation might be for you.  You focus on your body while moving.  While your arms and legs swing, feel them lifting and extending. Feel your feet as they rise and touch the ground. Keep your mind focused on the movements of your body instead of on other things.

2.   Breathing Meditation

Get in a comfortable position. Close your eyes and inhale slowly through your nose. Hold the breath for a few seconds, then exhale it slowly through your mouth.

3.   Mindfulness Meditation

To practice this one, your mind needs to be present in the right moment. Start by focusing on your breath and continue by feeling other sensations throughout your body.

4.   Mantra Meditation

This technique is conducted by repeating a sacred word or phrase, such as “aum.”  To bring your mind to a state of focused tranquility. You can repeat the mantra aloud or repeat it silently.

5.   Empty Mind Meditation

This meditation technique allows you to be fully aware without a specific focus. Simply sit in a peaceful place in a good posture and let your thoughts float without passing any judgment on them or lingering on any of them.

These meditation techniques are simple and effective enough to start your meditation practice or enhance your existing one.

2. The Power of Eating Food with High Vibrational Frequency

They say we are what we eat, and rightly so: food is a basic necessity and may even be one of the reasons behind making our lives great and helping us feel good about ourselves. Because we are made up of and use energy, our bodies require us to consume energy in the form of food, air, and water for sustenance and good health. To promote self-love, our inner selves require thoughts made up of positive vibrational energy. We can raise our energy vibrations by eating highly nutritious, energetic foods and eliminating unhealthy thoughts, foods, and relationships. Eating high-energy foods helps us reach a higher consciousness and better connect with our higher source. Fresh and organic foods are high in nutritional value and offer great vibrational energy benefits. Fast food and junk food, on the other hand, are of low vibrational quality and don’t add any valuable nutrients to the body. Eating high amounts of these foods can result in poor health.

To lift the energetic vibration of your food, practice gratitude and avoid negative thoughts while preparing your food. Here is a short list of high-energy foods to increase, and low-energy foods to avoid:

High-energy foods

• Fresh, certified organic fruits and vegetables
• Natural supplements, like spirulina
• Pure or filtered water — reverse osmosis or freshly collected spring water are the best choices
• Healthy oils, like olive oil and coconut oil
• Nuts and seeds
• Fermented foods
• Herbal teas
• Herbs and spices
• Raw chocolate
• Raw honey and maple syrup
• Legumes
• Grains such as buckwheat, brown rice, amaranth, and spelt

Low-Energy foods

• Genetically modified (GMO) foods, and conventional foods that have been treated with chemicals and pesticides
• White rice and flours
• Sugars and artificial sweeteners
• Coffee
• Sodas
• Alcohol
• Meat, fish, and poultry
• Processed, packaged, canned and fast foods
• Unhealthy oils, like canola, cottonseed, margarine, and vegetable oils
• Frozen foods
• Pasteurized cow’s milk, yogurt, and cheese
• Cooked foods, deep-fried foods, and microwave foods

Click here for your free downloadable guidebook.

4 Ways to Love Your Inner Self Guidebook 2

 

 

Are You a Stressed Busy Mom?!

Hi there.

I hope you are staying well.

I just created a new Facebook group,  Healthy Thriving Moms for stressed busy moms. This group was created to gather moms and is a loving community for powerful moms to come together for support and celebrate our awesomeness.

Our Focus is on: Nutrition, Clean Beauty, Self-Love, Self-Care, Positive Mindset, Mom Empowerment, Happiness, Health & Well-Being. We are here for Personal Growth and Building Meaningful Heart-to-Heart Connection.

The purpose of this group is to provide the women in our community support and keep you updated about our upcoming events both locally in the Menifee/Murrieta/Temecula and North San Diego areas and Virtually Online no matter where you live.

We will share news and opportunities as well as give ongoing support to keep you Inspired and Empowered to Live Your Best Life on a Regular Basis. We Welcome You with Open Loving Arms. 💕

Life is a Beautiful Journey when shared with Like-Minded Souls on the same path. You don’t have to go it alone. Together, we are stronger! 💞

Feel free to invite other moms you know that can benefit from positivity, loving support and encouragement to join us.

Visit our Healthy Thriving Moms’ website!

Love and light,

Shaline