Marya

How to Reduce Sugar Cravings In Just a Week

Reduce sugar cravings in a week? Seriously? Sugar addiction is a real struggle for many of us. It tastes great, causes a temporary high and helps to numb emotional pain. It’s been said that sugar cravings are actually a form of chemical dependency. For me, it’s been an ongoing problem since childhood.

The initial phase of my health journey was through the Trim Healthy Mama program which I began in late 2016. I lost about 40 lbs but then developed ulcerative colitis in 2018 and had to switch gears with the Specific Carbohydrate diet, a very strict protocol for people with serious digestive health issues. I’ve often wondered if years of disordered eating habits and stress got me to that point, but I’ll never know for sure.

Why You’ve Got to Ditch the Sugar Habit

Now more than ever we have to get serious about ditching the sugar habit. Sugar is detrimental to our immune system and we all want our immune systems functioning as well as they can during the pandemic. Besides snacks and desserts, sugar is hidden in all sorts of foods including bread and salad dressing. All this added sugar is doing a lot of damage to our health and it’s making us gain weight in record numbers despite the increased focus on health and fitness

It’s time get serious about getting rid of added sugar from your diet. Here’s are five reasons why you should do a sugar detox and do what you can to avoid consuming sugar as much as possible.

Consuming Sugar Causes Insulin Resistance

As soon as your body starts to digest sugar, your insulin spikes. Insulin is the hormone that is in charge of keeping blood sugar levels from rising too high and converting extra sugar into fat for storage.

It’s a delicate process and consuming sugar in large quantities will cause your insulin to spike and deal with more than it is designed to handle. Over time it becomes less and less effective this is when things start to negatively affect your health.

Sugar Makes You Fat

Sugar is a carbohydrate which turns into fat in your body. We all know that too many carbs cause unhealthy weight gain, especially unhealthy belly fat. Since the late seventies, when health authorities advised consumers to watch and lower their fat intake, the food industry has provided us with loads of low fat and fat free food options. But to make these low fat foods taste ok, they had to add a lot of sugar. (That’s why it’s essential to read labels!)

Too Much Sugar Increases Your Risk for Diabetes and Metabolic Syndrome

When you consume too much sugar and the weight gain that goes along with it, you’re at a higher risk for diabetes and a condition called metabolic syndrome. Metabolic Syndrome is a group of symptoms and behaviors that put you at a much higher risk of developing heart disease and Type II diabetes.

Both conditions can be managed successfully with a healthier lifestyle.

Sugar Makes You Hungrier!

Sure, sugar gives you a nice shot of energy but it’s only temporary. If you have a sweet tooth, you’re much better off grabbing a piece of fruit than a cookie. At least with a piece of fruit you’re getting some vitamins and fiber with your sugar fix.

What Do Sugar and Cocaine Have in Common?

Something to think about…a recent study indicated that sugar lights up the same pleasure centers of the brain as cocaine. While I’m not a scientist, my own experience has shown me that sugar is a trigger food for food binges, and once I’ve activated the craving cycle it can takes weeks of abstinence to get rid of it.

I’ve come to believe that sugar is a form of chemical dependency. Sugar can alter your brain chemistry and as I just mentioned, causes you to crave even more sugar. The urges for your next fix start to come faster and faster, and you may find yourself consuming more than you intended, possibly resulting in a binge that you’ll regret afterwards.

Not only does sugar cause unwanted weight gain, but you’ll also increase your risk for conditions such as Type II Diabetes, heart disease, high blood pressure and with it, an increased risk of stroke. Also consider the stress the added weight gain puts on your joints and tendons and increasing inflammation throughout your body…no wonder gaining weight is so miserable!

Sugar Withdrawal

If you’ve developed a bad sugar habit, you can definitely overcome it. It’s going to take time, persistance and some biting the bullet. And like any other addictive drug, there’s going to be yucky withdrawal symptoms as you begin the process.

That sounds a lot like the withdrawal symptoms of a more “serious” drug addiction doesn’t it? That’s because sugar addiction is just that…a serious addiction.

How Long Does It Take to Stop Craving Sugar?

I don’t have a pretty answer for this. For me, I had to go cold turkey, ride it out and within a couple of weeks I was feeling better.

Whether you go cold turkey or do it gradually, believe that you can do this. You are going to feel so much better when you’ve gotten the sugar out of your system and are eating clean, whole foods. You’ll lose weight and your skin will look amazing.

A Simple 7 Day Plan to Reduce Sugar Cravings

Begin by cutting out added sugar from your diet. That means no more sugar in your coffee creamer, candy, donuts, cookies, and all the rest. And you’re just getting started! Start reading labels on EVERYTHING. Sugar is in everything – ketchup, salad dressings, bread..packaged food is riddled with it.

If you’re going to experience sugar withdrawal, it will start with a little headache and then possibly get worse. Then the serious sweet cravings will start. Next, that little headache will blossom into a full blown pounding head along with joint aches. You might start feeling nauseous and having mood swings. Some people also report having flu like symptoms and can even start to shake a day into their sugar detox process!.

Day One: Create a Plan

You’ll probably want to spent a few ~~days~~ weeks beforehand researching food plans. I loved Trim Healthy Mama when I was able to do it. I got to enjoy enjoy foods like oatmeal, lentils, low carb wraps and desserts that kept me from craving the sugar. Though honestly, I did become a little too dependent on sugar alcohols.

There’s lots of different plans out there and you’ll have to determine what works best for you. You might want to take a look at Whole 30, Paleo, Keto and Mediterranean diet plans. (I personally follow the Specific Carbohydrate Diet to manage my IBD diagnosis.) Vegan is becoming very popular as well though for me, I still need animal protein sources to keep my blood sugar stable.

Day Two: Get All the Junk Food Out of the House

Remove all forms of sugar and processed foods from the house. Added sugars are lurking in many prepared food products. Start getting into the habit of reading labels and avoiding things like low fat salad dressing and ketchup because those things have a loads sugar. Words like glucose, fructose, and high fructose corn syrup – pretty much anything ending in -ose will alert you to added sugar sources. Cook what you can from scratch to have control over what goes into your food. Follow this advice and you’ll be free of that sugar habit in less than a week.

(Note..if you have uncooperative family members, try moving the treats to an out of the way spot or ask your spouse to hide them. Ask me how I know!)

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Day Three: Begin to Increase Protein at Every Meal

Instead of grabbing a bowl of sugary cereal, breakfast bars or donuts, choose a high protein option. My go to these days is 3-4 oz of protein, a fermented veggie or small salad and a cup of bone broth.

Day Four: Eat Every Three Hours

Plunging blood sugar can easily lead to a cheat or even an all out food binge that you’ll feel awful about afterwards. If you’re out and about, this will take some planning. Carry snacks like fruit, jerky, almonds or approved yogurt with you.

Get to know a few local places where you can get a low carb meal option. Bunless burgers have become more available at places like Hardees and Red Robin, and you can get grilled chicken tenders or chicken salad at Chick-Fil-A. You can also find low carb friendly offerings at Chipotle.

Day Five: Watch for Emotional Triggers

Learn to expect the unexpected and roll with them as they come. When you get upset about something, redirect to another activity instead of binging. Focus on not taking the first compulsive bite which leads to a food binge. Practice mindful living and you’ll be better prepared to handle life’s stresses in a positive way instead of stuffing your aggravation.

Day Six: Find Healthy Replacements For Your Favorite Treats

There are a lot of great keto dessert options these days. If you’re craving chocolate, grab a bar of 85% dark chocolate or a Lily’s stevia sweetened chocolate bar and allow yourself one or two squares a day. Remember, moderation is key with these healthy sweet treats. If you’re still struggling with sweet cravings, you may have to eliminate them completely for a season.

Day 7: Treat Yourself and Keep on Trucking!

You’ve made it this far and the worst of the cravings have probably subsided. Keep putting one foot in front of the other. Always have a plan for your day. Stay with it and take it one day at a time and you’ll continue to feel better as well as watching the pounds and inches drop off.

And if you goof up? Kick the dirt off your shoes and keep walking. The folks at Trim Healthy Mama encourage us that our next healthy meal is only three hours away!

It’s a long journey, but so worth it.

My Own Journey Back From Sugar Addiction

Since I started the journey 3 years ago, I’ve lost a lot of weight and look younger than I did when I started. I’ve been grain free for a year now. The only sweetener I use is honey. It’s been a dramatic lifestyle change for me but has reaped big results. I no longer crave potato chips and junk food. My skin is clear and pain levels are reduced. IBD is stable…I can’t say I’m in remission but I’m not getting worse. My weight has stayed about the same – which is discouraging because I’d still like to lose 20 lbs but I am in menopause so it’s slow going.

Do I get tempted? Sure I do. It’s hard being the only one at the party who can never eat anything. I’ve learned to keep honey sweetened treats in the freezer to bring along when I need something. Sometimes I can still overdo it, but it’s in no way as bad as it was when I was eating sugar, flour and processed foods to excess.

Resources to Ditch the Sugar and Conquer Emotional Eating

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10 Natural Remedies for Anxiety Relief

If you suffer from anxiety or panic attacks but are leery of pharmaceuticals, you might want to consider some natural remedies for anxiety relief. There’s absolutely nothing wrong with taking medication if you feel that’s your best option, but natural remedies and lifestyle changes can also be a big help in managing anxiety symptoms.

Distract Yourself

When anxiety becomes overwhelming, one of the best things you can do is to distract yourself. Find something to do – preferably hands 0n – and immerse yourself in it so that you can’t think about anything else. Some easy distractions could be:

Writing in a Journal
Exercise
Cooking
Gardening
Organizing some old photographs
Listening to a guided meditation
Taking a walk outside
Playing a board game

Helpful Essential Oils for Anxiety

One very popular way to treat anxiety naturally is with essential oils. Essential oils are extracted from flowers, herbs, and plants, and then you can use them to help calm you down and reduce your panic and anxiety symptoms. Certain essential oils are better for anxiety, creating a calm environment and reducing the amount of panic attacks you experience. Here are some essential iols to consider using for stress:

*Cedarwood
*Wild Orange
*Lavender
*Chamomile
*Frankincense
*Bergamot
*Vetiver
Create a calming atmosphere in your home by diffusing some essential oil, adding some drops to your bath or applying them to the bottoms of your feet.

Limit Caffeine

Many people rely on coffee throughout the day to keep themselves going, but drinking too much coffee can set off anxiety episodes and even trigger panic attacks. Remember that caffeine is a stimulant, increases stress hormones, increases heart rate and blood pressure. It will also stimulate your “fight or flight” response.

Consider drinking herbal tea instead. One good to start with for anxiety is lemon balm tea. It’s a great remedy to calm your mind and body. Perhaps you have a lot of work or financial stress, are overwhelmed by all your responsibilities at home, or are dealing with the stress of making major decisions. You can drink some lemon balm tea and feel more at peace, which helps you to de-stress and sleep a little better.

Other herbal teas that help with anxiety and stress are:

Chamomile Tea
Passion flower tea
Green Tea
Peppermint
Lavender
Kava

Also consider elderberry tea to help boost your immune system!

Ditch the Alcohol

Alcohol is one of the mostly commonly used and abused drugs in the United States. And it’s seemingly everywhere. If some social media memes are to be believed, it’s impossible to parent without a glass or bottle in your hand. Many people like to use it because it has a sedative effect and helps them to unwind. But over time, this strategy will backfire. Too much drinking can rewire your brain, and contribute to the development of even more anxiety problems.

If you feel like abstaining is a struggle, there are a number of online communities that you can reach out to. Here’s just a few of them:

Grab it here!

Omega 3 for Anxiety

You probably already know that proper nutrition is an essential part of treating your anxiety naturally. One of the more important supplements you’ll want to take are omega-3 fatty acids. Try to aim for 2-3 grams of omega-3s every day, as they will help you to lower stress chemicals, which help to decrease anxiety and panic symptoms. While you can take a supplement, it’s better to get nutrients from natural food sources. For omega-3 fatty acids, this means fish like salmon and tuna, as well as whole grains, flax seeds, and walnuts.

Get More Vitamin D

Another nutrient you need to treat your anxiety naturally is vitamin D, but you don’t have to take a supplement or even eat a lot of foods with this vitamin. The best way to get more vitamin D is actually through sunlight. Try heading outside for 15-20 minutes a day to soak up some vitamin D, and you’ll soon start feeling much better. Vitamin D will not only help with your anxiety, but will also improve your mood and energy. Try going outside for quick walks or taking your lunch break outdoors when you can.

Exercise Can Calm Anxiety

A great way to combine sunlight and exercising is to go for a walk outside, go hiking, or find another outdoor activity. Even if you’re not able to get outside, getting more physical activity is great for anxiety. You get your blood pumping, distract your mind, and can de-stress as well.

For indoor workouts, I highly recommend Walk at Home. In 15 minutes I can walk one good fitness mile, burn some calories and reduce stress. It’s also accessible to all body types. Yoga is another time tested way to reduce anxiety. My current favorites are Sleepy Santosha and Yoga With Kassandra.

Homeopathy for Anxiety

Homeopathy is a gentle way to help reduce symptoms of stress and anxiety. Coffea cruda 200C and Ignatia 200 are two helpful remedies that will work with your body to relieve difficult anxiety symptoms.

Mindfulness Meditation

A regular mindfulness meditation practice can go a long way to reduce stress and anxiety and boost emotional regulation. It’s one of the very best things you can do to practice self care during the pandemic. I highly recommend the Calm app, which is paid but well worth it. I use it every day, and sometimes multiple times a day! If you can’t swing it right now, look for guided meditations on YouTube.

Here’s some mental health journaling books I created that you can pickup on Amazon.

10 Easy Ways to Stop Panic Attacks

What you should know about putting a stop to a panic attack is you have to find the right method for you, and that might take a bit of trial and error. The following include some different things you can try to stop panic attacks in their tracks:

*Pray
*Listen to a guided meditation
*Find an object to focus on
*Use a body scan or muscle relaxation technique
*Visualize your happy place
* Count backwards from 100
* Say No! out loud as many times as needed
* Listen to music
* Watch a movie or television show
* Call someone on the phone who can calm you down

These are some of my time-tested ways to manage my own anxiety and panic attacks. Do you have any resources to share? I’d love to hear them!

This blog contains Amazon Affiliate links. As an Amazon Associate I earn from qualifying purchases, but this does not affect your purchase price.

10 Easy Ways to Boost Your Immune System During Pandemic

There is nothing quite as frustrating as trying everything you know to do to keep your immune system going but you still get every cold that’s going around. You may have tried the latest supplements, herbs, essential oils, superfoods and more. Naturally you might be wondering if something is affecting your immune system and keeping it from functioning properly. Here’s a few things you should consider. Here are a few of the options you should consider during every cold and flu season and especially during pandemic.

How Does Stress Cause Immunosuppression?

Stress is well known to suppress immune system function. You might be thinking that you really don’t have that much stress in your life and that you’ve got it all under control. But what you may be overlooking are the daily stresses that can build into one major stress filled reaction, causing your immune system to be less effective. This stress can come from working through a chaotic daily schedule that has you running non-stop, trying to maintain a big to-do list, or from dealing with the issues of dysfunctional people around you. Try journaling to help identify the stressors that could be in your life, that you may not have realized were contributing to the problem. You can identify them and then work through them at your own pace to help reduce the impact on your immune system.

Does Drinking Water Help Stress?

Lack of hydration is an often overlooked cause of your immune system not running well. If’ you’re always dehydrated, then your body can’t function properly. In turn, this puts stress on your organs, stifles weight loss, and is harder on your immune system. Think about it, your body is having to work without the key building blocks it needs to function. Maybe you think that you are getting enough hydration, but remember, your body needs plain filtered water to keep it going. Make sure that you are getting as much of that as you are other hydration options like juice, coffee or soda.

How Does Sleep Help to Cope With Stress?

Lack of sleep is one major reason that your immune system is malfunctioning. You need a solid, deep sleep every night to replenish your system. One obvious way to do this is to simply note how long it takes you to fall asleep, and how many times you wake up. Some might want to take a look at the sleep monitor system found on many fitness trackers. It can help determine if you are getting deep sleep and how much.
By running through this checklist of lifestyle stressors that might be affecting your immune system, you can be better equipped to take on most of the illnesses you may experience. You can also help boost areas of your immune system or make lifestyle changes that may be lacking with some of the following tips to help boost your immune system.

10 Ways to Boost Your Immune System During Pandemic

(Disclaimer: Please note that I’m not a medical professional. If you are experiencing physical systems, please contact your medical provider right away.)

There’s so much conflicting information about the current pandemic. However, the consensus from respected experts seems to be that this respiratory illness often causes deaths in people with a weaker immune system or have other pre-existing conditions. Naturally, everyone is suddenly interested in natural health and learning how to boost the immune system during this current pandemic. While nothing is foolproof, these practical tips will go a long way towards boosting your immune system during the pandemic as well as cold and flu season.

1. Vitamin C . We already know that Vitamin C is the most commonly recommended vitamin for fighting colds and preventing the flu. However, the body does not have the ability to store vitamin C. So, you’ll probably need to consume a vitamin C supplement daily. You can try a chewable or in an effervescent form that dissolves in water. Getting your vitamin C from a supplement instead of relying on your food intake during these times of food shortages can give you some reassurance that you’re getting what your body needs. During these dangerous times, you’re better off getting your daily dosage through a supplement, rather than trying to meet your daily needs by guzzling orange juice or gnawing on broccoli.

2. Vitamin D. Vitamin D is well known to help boost the immune system. But most of us do not get outside in the sun often enough to get enough Vitamin D, so you should strongly consider taking a supplement. But do try to get outside as much as you can. Many treatment protocols for coronavirus have people taking in fresh air outside.

3. Zinc is often overlooked, but it has a multitude of benefits. Your body cannot produce it on its own. You’ll want to proactively consume it. You can easily purchase zinc supplements from your local health store online or offline. Only a small amount daily is required to help promote optimal health. Zinc is said to help to boost your immune system, decrease inflammation, accelerate healing and reduce the risks of age-related disease. This is especially important information now because older people are more susceptible to COVID-19.

4. Probiotics
Probiotics are one of the best ways to improve your gut health and as a result, your immunity will get stronger. It aids in the production of antibodies, so you most definitely want to be consuming probiotics! Natural sources of probiotics include yogurt, sauerkraut, kimchi and kombucha, all of which can be easily made at home with inexpensive ingredients.

5. Garlic oil supplements. Garlic is known to be an immunity booster, and the allicin it contains has medicinal properties. Garlic is one of natur’e most powerful foods and it may work wonders at preventing diseases and improving general health. You can get some from a health store and consume a capsule or two daily. While eating garlic is good, a supplement is easier and better because you’ll need to consume a lot of garlic to get the same amount of allicin that you get from a capsule.

6. Exercise Self-isolation doesn’t mean laying around on the couch for weeks. Exercise will boost your immunity by getting your blood circulation going and improving your strength and stamina. Even if you can’t get out, there are tons of home workouts that you can do to get your daily exercise. Go ahead and try home workout programs like Leslie Sansone’s Walk at Home Program or yoga on YouTube. It’s fun, easy and will take your mind off of things.

However, do note that too much exercise exercise can lower your immunity. I’ve learned this the hard way over the years. Don’t overdo it, especially if you have autoimmune problems. With coronavirus going around, you don’t want to do anything to lower your immune system. Exercise to break a light sweat and get your blood circulating, but don’t overdo it to the point of exhaustion. Start with a few minutes a day and work your way up.

7. Ditch the sugar. It can’t be stated strongly enough, sugar and junk food stress your immune system. You don’t want this right now. Look up some keto recipes (which usually use erythritol.) If you don’t want to use it, looked up dessert recipes for the Specific Carbohydrate Diet which use almond and coconut flour plus honey.

8. Try to lose some weight. Your health will greatly improve when you shed your excess pounds. You’ll lower your blood pressure, and improve your blood sugar readings which can only help you in the long run. With all the food shortages in the supermarkets, now is as good a time as any to adopt an intermittent fasting protocol and lose weight.

9. Breaking addictions. Now’s the time to do it. Quit smoking and drinking. Examine your eating habits. It’s tough going, but that’s to be expected. The good news is that there are lots of online resources that you can tap into right now. Embrace this challenge and be an overcomer. You’ll feel so much better!

10. Escalate Your Personal Hygiene Practices Basic hygiene such as washing your hands regularly, not touching your face when you’re outside and showering the moment you get home are all simple but crucial habits that will boost your immune system. When you come in from outside, change your clothes right away. I have extra clothes in my lanai. I change out there when I get home , then throw my clothes in the wash, and then head straight to the shower. Whatever you do, don’t sit on your couch or bed without doing this. You don’t know what’s on your clothes. DO NOT sit on the couch or bed when you get home from outside.

By adopting these 10 simple steps, you’ll boost your body’s immunity and give yourself a fighting chance against COVID-19, winter colds and flu or any other disease that tries to take root in your body. Don’t wait..get started today!

Do you have any tips for boosting immunity?

Walking by Faith During Pandemic

Today is Good Friday and our world situation looks very dark right now. I take comfort in the fact that “Sunday’s coming” and that this is only a temporary situation. One of the best things we can do for ourselves right now is to set aside some intentional time with God. Don’t make a chore out of this though. At the beginning of Lent my intention was to follow She Reads Truth as they read through Jeremiah. Then when things started to heat up in the world I was having trouble focusing.

Read more about finding peace during troubled times.

What I’m reading right now is reading Streams in the Desert, the Morning & Evening edition. It’s short but just meaty enough to reflect on. It’s really encouraging at this difficult time. I also take time throughout the day as I’m doing yoga, walking my dog in the yard or other activities to practice centering prayer or even just repeating parts of the Lord’s prayer over and over. Words are not coming easily right now and I take some comfort in knowing that I’m praying just as Jesus did. Another great read right now is On Earth as It Is in Heaven: How the Lord’s Prayer Teaches Us to Pray More Effectively

Making Time for Prayer

Making time for prayer in a busy life is hard any time, but it’s even tougher now because our minds are all over the place and it’s hard to get away from the news. Our kids are home, we have more responsibilities and more fear. By the time we sit down for some quiet, we find ourselves struggling with what to pray about and have limited focus and words. Here’s a few simple ideas to get you started.

Breath prayer. This gets me through crazy busy times. Don’t complicate it. Just breathe in and out with something like the Jesus prayer.

Lord Jesus Christ, Son of God, have mercy on me, a sinner.

Serenity Prayer

God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.

Eleventh Step Prayer

Lord, make me a channel of Thy peace; that where there is hatred, I may bring love; that where there is wrong, I may bring the spirit of forgiveness; that where there is discord, I may bring harmony; that where there is error, I may bring truth; that where there is doubt, I may bring faith; that where there is despair, I may bring hope; that where there are shadows, I may bring light. that where there is sadness, I may bring joy. Lord, grant that I may seek rather to comfort, than to be comforted; to understand, than to be understood; to love, than to be loved. For it is by self forgetting, that one finds. It is by forgiving, that one is forgiven. It is by dying, that one awakens to Eternal Life. Amen.

These three prayers alone get me through most days. But I also like to use some guided prayer at the beginning of the day or the end of the day since I’m not very good at formulating prayers when I’m tired. There are lots of prayer books to be found but my own very favorite prayer books are by James Banks. They are so mellow, comforting and don’t take long to read through.

I also use the Divine Hours off and on. This is a great way to pray at fixed times throughout the day and evening. I always find these prayers to be really comforting and “hit the spot” to help me express things that I was struggling with but couldn’t find the words for.

Create a Personal Retreat for Quiet Contemplation

This period of lockdown and self isolation is a great time to think, plan, and learn. Difficult as it is, try to unplug, read and think. Carving out time for quiet contemplation isn’t a waste of time…it’s actually how you get ahead of things.

This is a fantastic time to regroup, rest up and destress. This rest is what gives your mind the time and ability to simply renew. It’s what makes you a better partner, a more patient mom, a more creative entrepreneur…you get the picture!

This simple act of self care should be one of your highest priorities right now. You owe it to yourself and those you care for to recharge. Keep it as simple as you need to, but just do it. You’ll see a big difference in the way your day plays out once you get into the habit of contemplation.

Remember that this strategy has worked for some of the most brilliant creative souls throughout history (and previous pandemics). So give it a serious try!

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5 Easy Breathing Techniques for Stress

If life seems kind of overwhelming lately, stop and take a deep breath in. Now slowly exhale. Notice any difference? Your breath is one of the most powerful tools that you have to help reduce stress and overwhelm. When you take a deep breath, it sends a signal to your brain that it’s okay to calm down and relax. Then your brain transmits this message to your body. There’s lots of different ways to practice easy breathing techniques for stress that will help you to feel so much better.

Breathing techniques are very simple to do. First find a quiet place if you can, like a chair. Try to relax. Then you’ll inhale deeply through your nose, hold for a few seconds, then exhale out your mouth. Another easy breathing technique is belly breathing, where you hold one hand on your stomach and focus on the sensations as you inhale and exhale.

As you get more experienced with practicing these simple breathing techniques, they will become more and more natural to you. You’ll remember to do them any time and place that you’re feeling stressed out.

4-7-8 Breathing Technique

One of the many problems with stress is that it gives us a really short fuse. And that makes it harder to be kind and patient with those closes to us! Letting that anger out is rarely helpful. Instead, walk away and practice the 4-7-8 breathing technique. It’s really pretty simple!

Breathe in for 4 seconds.
Hold your breathe for 7 seconds.
Exhale for 8 seconds.
Repeat once or twice.

It may not seem like much, but you’ll be amazed at how much better you feel! While it may not do much to treat chronic stress in the long run, it is a quick distraction for your mind and an effective strategy to calm down quickly.

Try a Breathing Meditation

Breathing meditation techniques are very beneficial to know. They’re a very effective treatment to reduce anxiety and stress. Not only that, but they’re easy to do and you can do them anywhere…while waiting in your car, at the office, or standing in line anywhere. The basic idea is to take a few minutes to sit (or stand) quietly, with your eyes closed (if practical) focusing your mind only on your breath. Feel the air flowing in and out of your nose and try not to think of about anything else.

It’s very effective breathing technique once you get the hang of it. It does take practice, but do give it a try.

Deep Abdominal Breathing

Get in a quiet place, place your hands on your abdomen. Inhale through your nose and exhale through your mouth. Try to completely expel the air.

Alternate nostril breathing

While sitting on the floor is optimal, you can also do this in the car.

Place the thumb of your right hand on your right nostril and press firmly. Take in a breathe through your left nostril.
Place the ring finger of your right hand on your left nostril and press firmly. Remove your right thumb from your right nostril and slowly breathe out.

Equal breathing

Sit in a comfortable position, either at your desk or on the floor with your spine straight. Breathe in and out for equal counts, ranging from 1-4. Once you’re comfortable, you might try it for a bit longer.

Daily Breath Awareness

Schedule a 5 minute breath awareness during a quiet time of the day. Turn everything off, tune out and just focus on your natural breathing pattern. You can even do this in 1 minute breaks if that’s all you’ve got. Being conscious of your breathing will reduce anxiety, soothe emotions and even boost your energy.

Breathing exercises of any time will help to sooth frazzled nervous symptoms. I hope you’ll give these techniques a try!

Do you have any favorite breathing exercises for stress that you’d like to share? I’d love to hear them!

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How to Stop Stress Eating

If you’ve been struggling with stress eating during this most difficult period of self isolation and quarantine, believe me you aren’t alone. Internet jokes abound about the “Quarantine 15.” I’ve been struggling too, but the ramifications for me are more serious as an IBD patient. I’m in pretty stable shape, do not want to flare right now and definitely do not want to have to take immunosuppressants. I function best on a diet consisting mainly of proteins, vegetables and fruits. But I still go looking for my legal treats which are raisins and baked goods with almond flour, so I’m reviewing some recovery principles and tips to stop stress eating to help get back on track.

Identify Your Stress Triggers

It’s essential to know what causes you stress in the first place. Many times, specific things can trigger a stress response but for some people it can be an overall general feeling of stress. Some examples might be social media overload, watching sad reports on the news, talking to triggering people, feeling bored or overwhelmed. Start journaling how you feel, and note what’s triggering stress, anxiety and a desire to emotionally eat.

Learn to Practice Mindful Eating

Mindfulness is one of the best ways to deal with the stress that all of us are experiencing right now. It can help to start reducing how often you turn to food because of stress instead of actual physical hunger. It’s very simple to do. When you begin to feel stressed out, take a minute to do some simple breathing exercises, relax, and sit with your feelings for a minute or too.

It doesn’t mean starving yourself, but it helps you to recognize if you are actually hungry or just reacting to stress. Being more mindful is a wonderful way to start reducing how often you turn to food because of stress, and not physical hunger. When you start to feel stressed, take a moment to just take some deep breaths, relax, and sit with your feelings for a few minutes. This doesn’t mean you are going to deprive yourself and not eat, but first understand if you are hungry, or your brain is just reacting to the stress.

Most of the time we tend to stress eat because it’s a quick fix and a way to numb out what we’re feeling. But if we can learn to just sit with the feelings in a non-judgmental way, we’ll find that they will pass.

Don’t Deprive Yourself

If you’re on an extreme diet or skipping meals, you’re more likely to turn to food first to deal with stress or anxiety when they occur. You’re so hungry that you’re ready to eat anything, and might stuff down as much as you can to mask what you’re feeling, possibly leading to an all-out food binge And it probably will be the most convenient, unhealthy option.

Is It Emotional or Physical Hunger?

It’s essential to learn the difference between emotional and physical hunger. This is where learning mindfulness principles can really help you to understand if you’re actually hungry, or if your brain is looking for a dopamine hit. Here’s a few ways that you can tell the difference:

Signs of emotional eating include hunger coming on suddenly and for very specific comfort foods like carbs. It may lead to mindless or even binge eating. You might be eating even though you’re not even hungry. And worst of all, you feel sick and awful afterwards.

But if you’re physically hungry, you’re probably looking for a nourishing meal with some protein and a vegetable, maybe a small amount of bread. You’re satisfied when you’re full.

Easy and Healthy Comfort Food Ideas

What’s the Best Way to Eat for You?

Low carb and keto diets are everywhere right now. They’ve certainly helped lots of people but may not necessarily be the right thing for you, especially right now. You might also want to take a look at the Mediterranean Diet, Weight Watchers or something else. I personally follow the Specific Carbohydrate Diet to help manage my ulcerative colitis symptoms. It’s a healthy whole foods diet with lots of comfort food ideas (but I still have to be careful!)

Don’t do anything extreme right now. Some people might appreciate the distraction of counting macros, others might get really stressed out by out. Look and see how you might make your existing diet healthier. Look for ways to incorporate more fruit and veggies into your daily diet, using whole grains (or possibly eliminating them if they cause you trouble). Once you’ve identified the best way of eating for your individual health, you can then work on creating some healthy go-to comfort meals and snacks for you and your family.

The first thing you should do is consider what “healthy” means to you during this time. It is an important detail, because they will determine what kind of swaps or comfort foods you want to choose from. Maybe healthy means adding in more fruits and veggies, enjoying whole grains instead or processed grains, cooking more from scratch, or more specific options like low-carb or low-fat. Once you know this, you can work on finding the best healthy comfort foods for your family.

Healthy Food Substitutions

Begin by creating a list of your favorite comfort foods. What sounds best to you right now? It could be pizza, meatloaf, mac and cheese, grilled cheese, brownies cookies or ice cream. It really doesn’t matter what it is. Once you’ve done this, you can start researching simple swaps to make your meals healthier but still enjoyable.

An easy example to start with is by adding a few veggies alongside your scrambled eggs, or inside a grilled cheese sandwich, or add to a pizza. You can make amazing pizza crusts, cakes and cookies from almond and coconut flour that won’t spike your blood pressure. Experiment with “faux” starches instead of potatoes such as cauliflower, rutabagas and squash.

Make Your Favorite Comfort Foods Healthier

Think about what you can change about what you’re eating right now. Instead of having a taco plate with the all the works including rice and beans, why not just have the meat, cheese, veggies and avocado? You’re still having a taco experience, but with more nutrition and less bulk.

Instead of trying to take things away from your comfort dishes, focus instead on what you add in. You don’t have to take the shredded cheese and sour cream from your tacos, but what if you added shredded lettuce to them, and then have a side salad or other vegetable side dish? You are still enjoying your favorite tacos, but also having a lot more nutrition in your meal.

Start Cooking from Scratch

Hey, we’re all at home with time on our hands right now! It’s a great time to experiment with new recipes. I’ve become pretty home bound because of my chronic illness issues and I’ve used some of the time to try out amazing healthy dishes that have helped to stabilize my condition. Your overall health will be so much better!

Do you have any tips to help stop or reduce stress eating? I’d love to hear them!

10 Easy Screen Free Activities for Adults

During these difficult days it’s natural to want to feel connected to our friends or check in on the latest #coronavirus #covid19 updates. But one of the best things you can do for your mental health is to find some new screen free activities for adults so that you aren’t thinking about the news all the time.

Learn to use social media mindfully. Set time limits when you go online or it’s going to suck you in. I learned this the hard way yesterday when I saw some unfortunate opinions being spouted..I said something and the conversation took up room in my head for the rest of the day.

So last night I went ahead and deleted the Facebook app from my tablet for now. It’s too easy to spend too much time scrolling, seeing distressing news and opinions being shared and then getting sucked into negative conversations. Of course I still want to be informed so I bookmarked some credible news sites and am going to try to limit myself to checking in once or twice a day.

Unplugging is one of the best things you can do for your mental health, especially now. Here’s some fun screen free activities to do at home that don’t require internet access, a TV, tablet, computer or phone.

Adult Coloring Books and Other Projects

One of the best ways to be entertained and fill up the seemingly endless hours at home without using electronics is to find some hands on, creative activities to engage your hands and mind. Adult coloring books have grown in popularity recently. They’re distracting, fun, and get you out of your head.

Don’t stop there. Take out a drawing pad, your paints, puzzles or crochet supplies. If you know how to sew, create masks for your friends, family and service workers.

Read a Real Book

There’s nothing like the feel of holding an actual book. It’s timeless. And if you’re like me, chances are you might have a few unread books sitting on your bookshelf right now. Also, if you’re reading a “real” book it’s less tempting to switch to a social media app to check in. And good news, Amazon considers books “essential” and has not delayed shipping books to customers.

Journaling

All you need is a pen and paper. Journaling is a time tested way to find clarity, share your thoughts, get the noise out of your head and set intentions for yourself. Or maybe you’d like to try some creative writing, which could be a challenging process if you’re writing it down on paper than using a computer. It takes longer to write than to type for most people, so moving with the flow of your thoughts can be more challenging, but could provide some very interesting end results.

Be Present With Your Family

I know..you’ve probably been present with your family 24/7 for weeks now. But are you spending any intentional time with them? Try turning off the Netflix and video games, sit at your dining room table or living room and just talk. Discuss about what your family is going through, how you can help each other and what you plan to do when quarantine is over.

Read with your kids, cook, play games, and do crafts. When all of this is over, you’ll cherish the memories you made with them.

Start a Garden

Many people are thinking about self sufficiency now. Order some seeds and supplies and start a small garden. It could just be a small container garden to start, but it could be the beginning of a fun and relaxing life long hobby.

Take a Walk Outside

Of course this depends on where you live, but if your situation allows it, take a walk on your street. Notice the plants, trees and environment. Be mindful as you walk. Play some uplifting music on your headset if you use one. And sunshine is great for your immune system!

Call a Friend

Many of us have become accustomed to communicating digitally. But it will never compare to actually hearing the voice of a friend or loved one. A person’s voice will tell you much more about what’s going on inside of them than a carefully crafted social media update ever well. So go ahead and call someone (but you might want to send a quick text to see if they’re available first!)

Start a Vision Board

Many news outlets are reporting that life may not be returning to what we once knew any time soon. What a scary thought to contemplate! But this could also be a great time to create a vision board. Think about the lessons that you’ve learned from this crisis and how you might want to live your life differently going forward. Find some images to reflect that and create a simple vision board to inspire you.

Clean the House

Now is a great time to start going through closets and drawers. If you haven’t used an item of clothing or household appliance in awhile, put it in a donation bag. Getting rid of unwanted clutter is incredibly freeing.

Turn on Some Music and Dance

Granted, you probably need your device for this but find a fun playlist (or create your own!) If you start feeling depressed or anxious, turn up the music and dance!

Make Some Time for Self Care

Many of us are going without our customary eyebrow waxing/threading appointments, manicures, pedicures, hair cuts and coloring. But you can still make an intentional effort every day to look and feel your best. Get up and take a shower, put one some neat and comfortable clothes and some simple makeup, just as if you were still planning to go out. It will make all the difference in your mental health.

Today’s email will have some fun coloring pages for you to print out and enjoy with your family! What are some of your favorite screen free activities for adults?

7 Simple Ways to Improve Your Mental Health and Practice Self Care During Lockdown

If you’re quarantined right now during the Covid-19 pandemic or are spending more time at home due to chronic illness or caregiving responsibilities, it’s essential that you focus on both your mental and physical health. Both of these are vital to keeping your sanity and overall wellbeing. Read on for practical tips to improve your mental health, practice self care and even thrive during these difficult times.

Easy Does It

Right now is not the time to stress out about doing everything perfectly. If you’re a parent, your kids are home and trying to learn online. You might be trying to work online as well. During this time, try not to stress about being perfect and doing everything right. Don’t compare yourself with other people (especially online!) who are at home and are being brilliantly productive.

Whether you’re spending more time at home because of the pandemic, chronic illness or caregiving, putting too many expectations on yourself is going to make your feelings of stress and panic worse. This is very detrimental to your mental health.

Do give yourself a break and remember you are trying your best given the difficult situation that you’re in today. Everyday, set a couple of small goals that can aren’t too difficult to get done, but be open and flexible for things to change.

First Things First

Create a simple daily routine and stick with it. Consider what your biggest needs are right now. This could mean time for your spiritual life, self care, business tasks, connecting with friends online or on the phone, finding a therapist who you can work with remotely, getting in a little exercise or getting more fresh air. Once you’ve identified what it is you need the most right now, the quicker you can switch up your schedule to improve your overall health and wellbeing.

One of the best ways to do this is by using a journal. After you’ve had your morning coffee and feel somewhat awake, use a journal page to write down your intensions for the day. You can easily refer back to them later when things get busy or stressful.

Move Around

Don’t become a couch potato at this time. If you can get outside, go for a walk, walk the dogs, do some gardening or other home improvement activity. Take a family stroll if you can. If you live in an apartment setting or are on a very strict quarantine situation, there are dozens of YouTube workouts that you can do for free and without special equipment. Yoga, pilates and walking fitness workouts are a great place to begin.

However, this is not the time to pressure yourself to become “bikini fit” or do any intense workouts that you’re not used to. For one thing, they can tax your system, leaving you more vulnerable to colds and flu. And if you try them and feel inadequate, it can set you up for destructive food binges.

Eat Mindfully

This is NOT the time to begin a diet. Pressuring yourself to follow the latest diet fad isn’t good for your mental health. But before you find yourself mindlessly raiding the refrigerator or pantry, take a minute to consider the following:

Are you genuinely hungry or just bored or stressed?
If you’re hungry, make a small plate and sit down at the table to eat it.
Don’t eat in front of the screen.
Eat with your family.
Make the healthiest choice you can with what you’ve got on hand.

Start a Journaling Habit

Journaling is one of the best ways to reduce stress, get the noise out of your head, get creative and practice mindfulness. There are tons of journaling prompts to be found on Pinterest, or you might want to check out some of mine! Set a daily time to do this, morning or evening and then just do it.

Limit Social Media

With our 24/7 news cycle it’s all too easy to check in on the latest #coronavirus updates at any time. This is incredibly toxic to your mental health. Every time I do it myself I start struggling with anxiety and overwhelm. Of course you want to stay informed but designate a few trusted news sources and check in with them once or maybe twice a day. Don’t mindlessly scroll. If you get on Facebook or Instagram, note the time and limit yourself to 10 or 15 minutes. Tops. Otherwise you’ll get sucked in. You won’t feel any better at the end of it and may find yourself looking to stuff your feelings with food or something else.

Create Your Own Personal Space

Being together with your family 24/7 is taxing. And I’m saying this as a long time homeschooler. Sometimes you need to get away from all of them. Every member of the family should have a safe space that they can retreat to when they’re feeling stressed out. It could be a bedroom, a corner in the living room, or a fort or tent outside.

Do you have any self care or mental health tips you’d like to share? I’d love to hear them! Please feel free to leave a comment below!

31 Days of Thriving at Home Challenge

If you’ve been feeling overwhelmed and anxious about what’s going on in the world right now, a 30 day plan of intentional self care might just be what you need to help balance out your mental health. Self care is the intentional practice of caring for our physical, mental, and emotional health. Self care isn’t selfish. It’s essential for us to refuel our minds and bodies so that we can carry out our work and responsibilities without burning ourselves out.

This Thriving at Home challenge will help you to get start thinking about balancing your mind, body and spirit in a gentle and doable way. I don’t want to overwhelm you with stuff to buy and more things to do. Even if your time is limited, with a little intention you can still reap the mental and physical benefits of intentional self care and learn the art of thriving at home.

Like most other families, we’ve been living on lockdown for the past three weeks with no end in site. Our world has been turned upside down in some ways, not so much in others. The biggest unexpected change is having my 18 year old son with special needs home all the time. Though I had homeschooled my other three children, I was a little overwhelmed when I tried it with him and because of my struggles with chronic illness, felt it was better that he went to school. He is supposed to graduate in June. Though nothing has been announced yet, the writing is on the wall and now we’re also considering doing his transition at home because of the uncertainty of covid-19.

In an odd way I feel like my entire life has prepared me for this time of extreme challenge. I was a latch-key kid in the 70s and was used to finding my own entertainment (for better or worse) and learned to become very resourceful. After a very misspent youth I found myself in 12 step recovery rooms at age 23 and I’ve been living sober ever since.

The spiritual principles I’ve learned in recovery have served me well throughout my marriage and my challenges as a special needs mom who also lives with chronic illness. I know what it’s like to be housebound, to feel depressed and isolated and downright scared that my body was going to betray me if I went out. Since my situation made it difficult for me to get to meetings, I had to learn how to practice those recovery principles in my day to day life so that I didn’t lose myself in the stress of it all.

About the 31 Days of Thriving at Home Challenge

Once you sign up below, you’ll get daily emails for 30 days with self care, mental health and stress reduction tips that will teach your how to relax more and live more intentionally during these difficult days. I’ll also send fun printables for you to use in planning your day and coloring.

You’ll learn how to relax more and take a more intentional approach to stress reduction. You’ll reap the benefits of improved mental health, reduced stress and a better outlook on life no matter what’s going on around you.

Remember that like any new habit, it will take time and consistency for it to take root and become a lasting part of your life. But if you don’t plan and take action, it will never happen.

Quick disclaimer: I’m not a doctor, mental health professional or even a life coach. I’m just a mom who wants to share her experience, strength and hope with other people who are struggling during this unprecedented time.

What have been some of the obstacles you’ve faced in establishing a good self care routine? I’d love to hear your thoughts below!

April Journal Prompts

Like everybody else, our family has been pretty much locked down for several weeks for the sake of several family members who are high risk. Journaling is one of the best investments that you can make for your mental health during this unprecedented time. So go ahead, find an unused notebook or journal you have around the house and get writing with these fun April journal prompts!

April Journal Prompts

It’s April Fool’s Day! Do you participate in any fun pranks?
The first week of April is Library Week – It’s a great time to visit your local library and enjoy a few hours of quiet time. What is your favorite thing about the library?
What goals do you have for April?
It is also National Walking Week – write about your favorite places to walk in your area.
What is your favorite form of exercise?
What are some things you have been doing lately to stay healthy?
Celebrate ‘No Housework Day’ with a day off from cleaning and chores. What can you do instead?
It’s time to catch up on your Resolutions for the year. How have they been going?
For Garden Week – write about what you love about gardening.
What are your favorite gardens to visit?
Do you have something you always love planting?
Today is Easter – how do you plan to celebrate it?
Write about some of your memories of Easters past.
Are you ready for tax day tomorrow?
Celebrate World Art Day by writing about your favorite form of art.
What do you love about Spring?
What is something you look forward to every Spring?
Name something you can do for yourself this Spring?
It’s a great day to organize your files – write a list of what needs to be organized today.
What are some other areas of your life that need to be organized?
Do something for your business today and write about it.
It’s Earth Day! What are some ways you can celebrate?
It’s ‘Take Your Daughter to Work’ Day. Have you ever participated? Why or why not?
For Arbor Day, write a story about planting trees.
What are 3 things you want to get done before April is over?
What are some plans you have for next month?
Express your gratitude today for everything good that happened this month.
What are 10 things that inspire you?
What goals did you get done this month?
It’s time for the end of month review – How did April go?

Bonus April Journal Prompts

April is ‘National Garden Month’. Write a short story about gardening.
What are your favorite flowers?
List your favorite plants.
Do you prefer indoor or outdoor plants?
What is something you like to plant every year?
It’s ‘Stress Awareness Month’ – what is your stress level like today?
How do you personally deal with stress?
What are 3 other healthy ways you can handle your own stress?
How do you help your kids with stress?
What do you feel is the root cause of your stress?
For ‘National Pet Month’ talk about the pets you have.
Do you remember any pets from your childhood?
What is an animal you wish you could adopt?
If you could make any wild animal a pet, what would it be?
What are some of your favorite things about having pets?
Celebrate ‘National Humor Month’ by writing down some of your favorite jokes.
List your favorite funny shows.
List your favorite funny movies.
Who is a comedian you would love to see live?
Who or what always makes you laugh?

Need some more journaling inspiration? Check out some of my previous journaling posts!

How to Start a Worry Journal

How to Start Journaling for Stress Relief

A Beginner’s Guide to Simple Bullet Journals

How a Bullet Journal Helps Mental Health

5 Easy Ways to Practice Gratitude Every Day

Finding Peace During Hard Times

Marya

Why You’ve Got to Ditch the Sugar Habit

Consuming Sugar Causes Insulin Resistance

Sugar Makes You Fat

Too Much Sugar Increases Your Risk for Diabetes and Metabolic Syndrome

Sugar Makes You Hungrier!

What Do Sugar and Cocaine Have in Common?

Sugar Withdrawal

How Long Does It Take to Stop Craving Sugar?

A Simple 7 Day Plan to Reduce Sugar Cravings

Day One: Create a Plan

Day Two: Get All the Junk Food Out of the House

Day Three: Begin to Increase Protein at Every Meal

Day Four: Eat Every Three Hours

Day Five: Watch for Emotional Triggers

Day Six: Find Healthy Replacements For Your Favorite Treats

Day 7: Treat Yourself and Keep on Trucking!

My Own Journey Back From Sugar Addiction

Resources to Ditch the Sugar and Conquer Emotional Eating

Distract Yourself

Helpful Essential Oils for Anxiety

Limit Caffeine

Ditch the Alcohol

Omega 3 for Anxiety

Get More Vitamin D

Exercise Can Calm Anxiety

Homeopathy for Anxiety

Mindfulness Meditation

Here’s some mental health journaling books I created that you can pickup on Amazon.

10 Easy Ways to Stop Panic Attacks

How Does Stress Cause Immunosuppression?

Does Drinking Water Help Stress?

How Does Sleep Help to Cope With Stress?

10 Ways to Boost Your Immune System During Pandemic

Making Time for Prayer

Create a Personal Retreat for Quiet Contemplation

4-7-8 Breathing Technique

Try a Breathing Meditation

Deep Abdominal Breathing

Alternate nostril breathing

Equal breathing

Daily Breath Awareness

Identify Your Stress Triggers

Learn to Practice Mindful Eating

Don’t Deprive Yourself

Is It Emotional or Physical Hunger?

Easy and Healthy Comfort Food Ideas

What’s the Best Way to Eat for You?

Healthy Food Substitutions

Make Your Favorite Comfort Foods Healthier

Start Cooking from Scratch

Adult Coloring Books and Other Projects

Read a Real Book

Journaling

Be Present With Your Family

Start a Garden

Take a Walk Outside

Call a Friend

Start a Vision Board

Clean the House

Turn on Some Music and Dance

Make Some Time for Self Care

Easy Does It

First Things First

Move Around

Eat Mindfully

Start a Journaling Habit

Limit Social Media

Create Your Own Personal Space

About the 31 Days of Thriving at Home Challenge

April Journal Prompts

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